Swam at Nitro with Anthony and Rachel, next to Steve, David, Zach, and Jean. Tom coached. The pool was set up long course.
400 swim, 300 pull, 200 kick
8 x 50s @ 1:00, easy/moderate
3 x 200 @ 3:30, swam these moderate and descended from 2:50 to 2:44
3 x 400 @ 7:00, swam these moderate and descended from 4:50 to 4:44
3 x 200 @ 3:30, held 2:44
100 easy
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