Warm-up: 8×75, Odds Free, Evens IM or Stroke
Part 1 of the main set: 10 x 125 Keep the last 50 of each one up-tempo, on Cruise + 10 seconds
Masters Minute Rest or 50 Swim
Part 2 of the main set: 10 x 75s Work the last 25. Optionally do stroke on the last 25. On Cruise + 5 if freestyle or Cruise + 15 if doing some stroke.
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