Warmup:
200 (50K Fly/50 Free swim/50K Back/50 Free swim)
200 (50D Fly/50 Free swim/50D Back/50 Free swim)
100 IM
Main Set:
6x50K (Fly/Free/Back/Free/Breast/Free)
100 IM
6x50D (Fly/Free/Back/Free/Breast/Free)
200 IM
6×50 (Fly/Free/Back/Free/Breast/Free)
300 IM
200 Free easy
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