300 swim
300 pull
4 x 75 kick- IM order :10 rest
12 x 50 - midpools- 1-4- free, 5-8 fly/back/breat, 9-12 stroke :50/:55
8 x 125- odds steady free, evens IM- work rotatin 50 2:15/2:30
1 x 400 (100fr/100weak stroke/100fr/100strong stroke)
1 x 200 (100fr/100weak)
1 x 200 (100fr/100weak)
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