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Phew

Well, we did 3 x 200 IM's today but that wasn't the hard part. Yikes.

*warm up: 4 x 150's free with last 50 stroke

*4 x 200's free on *tight* interval with the following "caveats": 2 lengths begun with 7 underwater dolphin kicks on back, 2 lengths begun with 7 underwater dolphin kicks on tummy, 2 lengths begun with 2 breaststroke pull-downs. Yes, this was the hard part. Seriously? Hardest thing I've done all year.

*4 x 100's easy free (feel the anticipation of something nasty to come)

*3 x 200 IM's fast (something nasty)

*3 x 25's choice, 2 by 50's transition, 1 75 fast
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