15min warmup, 6x3min sub6 with 3min RI
upper body/legs/core strength workout
300mix, 300drill w/ 4x50kick mixed in, 2x200 sidekicks w/ fins and 50kick w/ fins, 200ez, 200drill w/ 2x50kick mixed in, 500pull breathe 5th stroke, 100ez
ez run on treadmill
tempo run of 3.5miles at 6:15pace after slow warmup
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