10 minute warm up
400 pace with paddes
8x50 sprint @ 1:00
300 pace with paddles
6x50 sprint @ :55
200 pace with paddles
4x50 sprint @ :50
100 pace with paddles
2x50 sprint @ :45
200 drill
12x25 kick @ descending rest
8x50 25 back/25 free @ 1:00
swim easy
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