800 choice
200 build @3:00 (1:30 base)
50 sprint kick @rest :20
*do this 4x through
4x150 free - 25 easy/75 pace/50 build @2:00
4x100 catch up drill @1:45
drills done on intervals are a good thing to integrate, so you're used to swimming fast, correctly
4x50 @:45
400 - 75 free/25 back
3400 meters
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