Swim, (3) 500's then (3) 50's.
did the first 500 as a warmup/steady swim, 2:00 rest, then the 2nd 500 I did the first 200 hard, then recovered on a 100, then did another 200 hard. //2:00 rest// For the third 500 I did 300 steady, then the last 200 hard. I followed this with (3) intense, all out 50's. I was happy, since my last 50 I clocked @33 seconds.
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