Warm-up: 10 minutes swim
Drill: 4 rounds: 100 Free followed by 50. By rounds, the 50 is: 1) kick, 2) Drill, 3) Swim, 4) Build
Main: 3 rounds: 300, 200, 100 with 15 seconds rest between each interval. The pace should be getting faster as the distance gets shorter
Swim-down: 4 x 100. Start moderate, and slow down.
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