10 minute warm up
8x100 free
2 @ 1:35
4 @ 1:25
2 @ 1:20
400 IM @ 8:00
300 with paddles @ 4:15
4x50 fly @ 1:00
100 IM kick @ 3:00
x3, each round changes the 50s to the next stroke
modified workout:
200 IM
200 with paddles
4x50 fly
100 IM kick
x3
cool down
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