Swim:
400S/200K/200P
10X 50 count stroke count, drop on 2nd 25
8X (100/50) 100=50K/50D; 50=FAST IM order so 50K/50D fly then 50 fast fly (2 per stroke)
100 EZ
5 X 100 IM
4 X 25 FAST with flip turn at end
200 cool down
Dryland:
6 rounds of-
10 push ups
:45 plank
30 squats
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