Wednesday Sept 11

400 IM K/S by 100 (could pull breast if knee issues)

3 * 100 descend - maintaining stroke count

at 3:46

10 * 25 on 1:00

1) 5 & glide

2) build

3) kick no board

4) 15/10

36 * 50 on 1:00

1-18) 2 fast, 1 easy

19-35 1 fast 2 easy

800 (or 14 min) Pull

600 (or 11 min) Swim every 4th 25 fly or breast

400 (or 8 min) Kick work 5m in and out of wall

200 Flow

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