Swim, 3000 yard workout this week at the new Tupelo Aquatic Ctr

500 SWim 5 X 100's pull 1:30 or :15 R

400 swim 4 X 100's pull 1:25 or :10 R

300 kick 3 X 100's pull 1:20 or :08 R

200 drill 2 X 100' pull 1:15 or :05 R

100 IM or no free 1 X 100 pull all out

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