• Week 1
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    • Day 9

    SWIM
    • Time: 45m
    • Distance: 2200.00 yards
    • WU: 200 easy free, 50 easy kickboard.
    • MS: 8 x 200 free at T pace + 5 per 100 (last 200 is cool down though). Alternate 50 hard kick between each 200, one on back, next on front, and so on.
    • CD: End on last 200 of above set using an easy, slow stroke for cool down.
    Strength
    • Time: 45m