10 minute warm-up
4 x 200 #1 swim, #2 kick/swim, #3 drill/swim, #4 swim. Mix in some Non-Free
300 IM, 100 Free
200 IM, 100 Free
100 IM, 100 Free
6 x 50 kick
12 x 50: odds stroke, evens free
12 x 25: odds fast, evens easy
10 minute warm-up
4 x 200 #1 swim, #2 kick/swim, #3 drill/swim, #4 swim. Mix in some Non-Free
300 IM, 100 Free
200 IM, 100 Free
100 IM, 100 Free
6 x 50 kick
12 x 50: odds stroke, evens free
12 x 25: odds fast, evens easy
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