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I took a few days off last week, not a lot of time to get in the pool - 'tis the season for being busy. Also apparently I can't even vacuum my house without hurting my back these days, so today will be pretty light trying to stretch out this sore spot from a house cleaning campaign yesterday. Here's a lighter day if anyone needs it:

W/U (1200):

8x150 swim->pull->kick

1&2 - swim @ 2:15
3 - 100 sw/50 pull buoy only @ 2:15
4 - 50 sw/100 pull buoy only @ 2:15
5 - 150 pull w/ pads + buoy @ 2:15
6 - 100 pull/50 kick @ 2:30
7 - 50 pull/100 kick @ 2:50
8 - kick w/fins @ 3:15

Drill (600):

8x75 @ 1:30
odd - 50 drill/25sw RIMO
even - swim free dps

Kick (400):

16x25 dolphin kob w/ fins @ :30

Main (950):
*all w/ pads

200 sw @ 2:30
150 sw @ 1:55
100 sw @ 1:15
50 sw @ :40
100 sw @ 1:20
150 sw @ 2:00
200 sw @ 2:40

50 easy

Total: 3200

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