Warmup
- 300 – every third length nonfree
- 4 x 75 kick/drill/swim – one of each stroke
- 4 x 50 – odds long axis drill, evens short axis drill
Main Set
- 4-6 Rounds
- 200 Freestyle +10
- 200 IM +30
- 4 x 100 kick – odds dolphin kick
Dessert
- 8 x 25 streamlines
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