Drill set:
2 x 25 kick, rest 10 sec.
4 x 25 1-arm free with other arm out front, rest 10 sec.
4 x 25 1-arm free with other arm at side, rest 10 sec.
2 x 25 catch-up
300
Main set:
4 x 250 free, rest 30 sec.
4 x 125 free, rest 20 sec.
2 x 150 free, rest 20 sec.
2 x 100 free, rest 15 sec.
4 x 75 free, rest 10 sec.
2300/2600
Dessert #1
4 x 25 kick
4 x 25 pull
4 x 25 drill, non-free
4 x 25 swim, non-free
400/3000
Dessert #2
1 x 200 kick with fins
1 x 200 pull
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