Did the 5:45am swim at Soka:
200 yd free warm-up
500 yd mixed set, 4 lengths free, 4 fly, 3 free, 3 back, 2 free, 2 breast, 2 free.
6 x 50 yard kick with fins
12 x 25 yard turn practice
Descending Interval set:
225 yards on 3:00
225 yards on 2:50
200 yards on 2:40
200 yards on 2:30
175 yards on 2:20
175 yards on 2:00
150 yards on 1:50
125 yards on 1:40
125 yards on 1:30
100 yards on 1:20
75 yards on 1:10
75 yards on 1:00
50 yards on :50
50 yards on :40
25 yards on :30
25 yards on :20
25 yards on :10
150 yard warm-down.
Good 3,500+ yard morning.
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