10 minute warm-up
3 x 200: #1: swim, #2: 100 rhythm drill/100 swim, #3: 100 catch-up/100 swim
300 on +20, 200 on + 5
300 on + 20, 150 on + 5
300 on +20, 100 on +5
300 on +20, 50 on +5
5 rounds: 75 moderate, rest 10, 25 sprint, rest 15
swim down
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