10 minute warm up
10x100 @ :10 rest
odds buoy/band/paddles
evens buoy/band
6x50 backstroke
4x75 with paddles fast @ 1:05
3x100 IM @ 1:45
2x50 25 fast/25 easy @ :10 rest
repeat
12x75 @ :10 rest
25 kick/25 easy swim/25 kick
300 easy
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