10 minute warm-up
4 x 75 free, mix in catch-up and rhythm drill
6 x 50 kick
4 x 75 fly-back-breast
200 free, 150 stroke, 100 IM
200 IM, 150 free, 100 Stroke
200 Free, 150 fly-back-breast , 100 choice
10 x 50 choice (stroke or sprint) on 3, 6, 8, and 10
12 x 25 swim down
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