Warm Up:
- 4X200 - swim, kick, pull, swim
Main Set:
- 150 swim - 50 free, 50 stroke, 50 choice @ 2:40
- 2X125 pull @ 2:20
- 3X100 swim - 50 stroke, 50 free @ 2:00
- 4X75 kick @ 1:40
- 5X50 drill choice @ 1:10
- 6X25 - odd: no breath, even: easy @ :40
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