- 200 swim
- 400 IM - 50 kick, 25 drill, 25 swim
- 200 pull
- 4X50 drill @ :10 seconds rest
Main Set:
- 4X100 pull @ 1:40/1:50/2:00
- 4X75 IM @ 1:30
- 3X100 pull @ 1:40/1:50/2:00
- 4X50 stroke - 25 build, 25 fast @ 1:00
- 2X100 pull @ 1:40/1:50/2:00
- 4X25 choice fast @ :40
Warm Down
200 easy
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