Swim 2400 meters, including main set of 5x200 (on 3:30) w/4x50's (on 50 sec) following each 200.
Not sure if 50's were supposed to be on 50 sec send off. That is a little fast for me right now in a meter pool to sustain through entire workout. With a 10 to 15 sec rest interval that would put me at 35 to 40 secs which is a 1:10 to 1:20 100m pace...(pretty fast for me)
200's all on pace @ 3:30 (settling in to this pace)
4x50's on 1 min cycle (coming in at 43 to 45 secs...1:25 to 1:30 100m pace)
40 min strength immediately afterwards
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