All distances in meters;
10 Minute Warmup;
8×75 Odds Free, Evens stroke; Kick-Drill-Swim by 25;
8×150 done as 125 moderate, 5 seconds rest, 25 up-tempo; 10-15 seconds rest;
8×75 done as 50 moderate, 5 seconds rest, 25 up-tempo; 10-15 seconds rest;
300 Swim Down
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