15 minute warm up
300 swim - getting your heart rate up
3x100 free, descend 1-3 @ 1:35
3x50 - 1 fly, 1 back, 1 breast @ 1:00
400 swim - getting your heart rate up
4x100 free, build each @ 1:30
4x100 IM
500 swim - getting your heart rate up
5x100 free, pace @ 1:25
5x50 best stroke @ :50-1:00
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