10 minute warm-up
300 Free, build the last 100
300 Reverse IM
8 x 50 kick
8 x 50 Free: Evens up-tempo. 10 sec rest
8 x 50 2 of each stroke
8 x 50 Free: Evens up- tempo, 10 sec rest
8 x 50 Odds Stroke, Evens Free
300 swim down
10 minute warm-up
300 Free, build the last 100
300 Reverse IM
8 x 50 kick
8 x 50 Free: Evens up-tempo. 10 sec rest
8 x 50 2 of each stroke
8 x 50 Free: Evens up- tempo, 10 sec rest
8 x 50 Odds Stroke, Evens Free
300 swim down
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