Drill set:
1 x 100 kick, rotate through IM
12 x 50 odds free drill, evens non-free drill
1 x 300 every third length non-free
1000
Main set:
Everything on +15 and regroup after the 200 free
1 x 100 fly/back by 25s
1 x 100 fly/breast by 25s
1 x 100 fly/free by 25s
1 x 200 free
1 x 100 back/fly
1 x 100 back/breast
1 x 100 back/free
1 x 200 free
1 x 100 breast/fly
1 x 100 breast/back
1 x 100 breast/free
1 x 200 free
1 x 100 free/fly
1 x 100 free/back
1 x 100 free/breast
1 x 200 free
2000/3000
Dessert:
1 x 300 IM +30
1 x 200 IM +25
1 x 100 IM +20
1 x 200 free, pull
800/3800
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