10-15 min warm up
8x50 @ :10 rest
odds 25 kick 25 swim
evens 25 drill 25 swim
600 swim easy
rest :10
2x50 sprint with paddles @ :05 rest
1 minute rest
600 swim medium
rest :10
2x50 sprint with paddles @ :05 rest
1 minute rest
600 swim hard
2x50 sprint with paddles @ :05 rest
200 kick
2-4 x100 fast @ 2:30
100 easy
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