10 minute warm-up
4 Rounds of 3 x 50 free
. # 1: moderate
. # 2: Rhythm drill
. # 3: bilateral breathing
. # 4: distance per stroke
4 rounds:
. 250 establish a pace
. 150 build speed +15 sec rest
. 50 sprint + 30 sec rest
4 x 75 rotating IM
300 swim down
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