Zamp in the Lamp

300 CH

6 x {1 x 100 Free on 1:30  EN1
      {1 x 100 Rotate 25 K SLOB through on 1:30  EN1

7 x 150 K w/fins on 2:40
   50 Medium/50 Medium-Fast/50 Fast

40 x 25 Fly w/fins on :30
   alt Swim/K SLOB

5 x {1 x 50 on :45  EN2
      {2 x 50 on :40  EN2+
      {1 x 50 on 1:25 EN3
   Race Phase Training - Pace, Pace, Build, Race

5 x 50 CH EZ on 1:00

4,800 yds