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March 17 500/700/900 warm up
6/8 x 100 alternating 1free /1 IM @ x
4x(50 easy kick @ 1:20, 25 kick fast @ 40) 3/ 4 x100IM @ x (interval of your choice) 200/300/400 easy
1-3×300 negative split (2-8s) pull or swim or alternate @ 4:45/5:30/6:15/7:00