15 minute choice warm up
400 IM
8x50 @:55 - odds fly, evens free
300 IM
12x50 @:55 - odds back, evens free
200 IM
16x50 @1:00 - odds breast, evens free
The IMs are meant to be done well, not fast - perfect technique. The 50s need to be fast.
200 kick
8x75 - 25 kick, 25 pull, 25 swim
200 easy
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