Warmup:
200 to 300 DPS
4 x 50 scull-swim by 25, 1 each reverse IM order
4 x 50 free, descend 1-4
4 x 25 build, 1 each IM order
Main Set:
| Round 1 | Round 2 | Round 3 | |
| 200 strong pace | IM | non-free | free |
| 2 x 100 descend | free | IM | non-free |
| 4 x 50 fastest interval you can hold | non-free | free | IM order |
Dessert:
200 kick
200 pull
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