10 min warm up
6x100 - odds non free, evens free
3x:
300
200
100
50 sprint kick
1st round @ 1:20 base
2nd round @ 1:30 base, pull
3rd round @ 1:20 base
100 easy
8x75 - 25 free/25 non free/25 free @ :10 rest
12x25 - odds drill evens swim
easy swim
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