6.5 mile run easily
1600 yd swim

600 w/u
4 x 50 on 1:00
5 x 100 on 2:30 fast - 1:14, 1:14, 1:13, 1:15, 1:12
300 c/d

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD