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I went back to the basement pool again today - I swear at any time it feels like those metal walls will open up and sharks will come swimming out! I managed to keep it together for about 3k yards today. Note, I haven't been wearing fins for about a week because for some reason a set last week rubbed the top of my foot raw. Feel free to use fins on the kick and drop the interval.

W/U (2000):

20x100

4 - sw @ 1:30
4 - kick @ 2:00
4 - IM @ 1:40 - odd sw, even drill
4 - pull @ 1:25
4 - sw @ 1:20 - 2 w/ pads, 2 swim no equipment

Main (1000):

200 FAST @ 2:20
2x100 k/sc/dr/sw @ 2:00
150 FAST @ 1:50
2x75 k/sc/dr @ 1:30
100 FAST @ 1:20
2x50 k/sc @ 1:00
50 FAST @ :50
2x25 k @ :30

100 easy

Total: 3100