800 - 4x100 kick on 2:50, 4x100 pull on 1:40
2000 - 4x500, ALL sprint fast pace get under 6:30, on 8:00 (6:26, 6:22, 6:26, 6:31)
400 - 3x100 easy, 50 back 50 free
1000 - 2x500 same as above (6:31, 6:34)
Crap! Got tuckered. Bilateral breathing went out the window after 200 yards
400 - 3x100 easy, 50 back 50 free
total 5500
My quads are sore, don't have any idea why.
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