200 warmup
12×50 on +10 to 15
#1: Free
#2: Fly-back
#3: Free
#4: Back-breast
(3 times through)
8×150
#1: 100 swim – 50 kick
#2: 50 swim – 50 kick – 50 swim
#3: 50 kick – 100 swim
#4: all kick
(2 times through)
Sprint Set:
25 fast
50 easy
2×25 fast
50 easy
3×25 fast
50 easy
4×25 fast
50 easy
8×50 choice
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