The Lane Line

Long swim today with a long main set - enjoy!

Warmup (800):
300 swim
4x75 k/d/s @ 1:30
8x25 @ :30 - d/s IMO

Main (3000):

2X[
1x400 swim @ 5:20
2x{150 swim @ 2:15 - 75 build, 25f, 25e, 25f
100 swim @ 2:00 - 200 pace
50 easy @ :55}
1x200 swim 50 fr/50 bk
3x100 pull @ 1:20 desc 1-3
*2 min rest in between rounds*

Rest (200):
4x50 bk/br @ 1:00

Sprint (300):
1x200 Broken:
75 - rest :15, 50 - rest :10, 50 - rest :05, 25

100 easy

Stroke (800):
8x100 @ 1:40
odd - IM
even - stroke no free

300 easy

Total: 5400

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