Easy...prep for tomorrow's broken swim.
warm up - 800
400 B/F
4x100 K/S
main - 1200
4x(4x75)
mix S/K/D
warm down - 200
2200 SCM
dryland:
cat/camel
all 4's WBing
supine shld ER/abd stretch
sidelying shld IR stretch
supine triceps stretch
standing pec minor stretch
standing shld ER stretch
gastroc/soleus stretch
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