10 minute warm-up
3 x 150 Build
300 kick
100 moderate to loosen up arms
300 Build, 100 up-tempo
250 Build, 100 up-tempo
200 Build, 100 up-tempo
150 Build, 100 up-tempo
100 Build, 100 up-tempo
50 Build, 100 up-tempo
3 x 200: IM, Free, IM
Swim Down
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