1 mile warmup, 4 miles in 29:40, 30 min easy on trails
Swim
200 warmup
8 x 1000 (1-2 on 17:00, 3-8 on 16:00) fastest was #7 in 15:15
10 x 300 on 5:00
5 x 200 pull on 3:30
5 x 200 kick on 3:30
10 x 100 on 2:00 odds IM, evens free (1:25, 1:20, 1:17, 1:21, 1:19 for free)
300 easy
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