400 swim
4 x 50 pull- vary stroke
4 x 50- backstroke drill- 7 kicks per side, goggles on head, laneline pull, swim
400- alt 100 free/100 back- dolphin kick past flags on backstroke
(100 swim, 75 kick, 50 drill, 25 hard) x 4; 1) back 2) free 3) stroke 4) free
300 - alt 100 free/100 IM
200 ez
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