400 swim- first 25 reverse IM order
3 x 100 kick- flutter/dolphin/breast
300 pull
4 x 25 sprint :10 rest
250 pull :30 rest
4 x 25 sprint :10 rest
200 pull :30 rest
4 x 25 sprint :10 rest
150 pull :20 rest
4 x 25 sprint :10 rest
9x 50 - 1-3) no breath in flags 4-6) choice 7-9) build
100 ez
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