workout written by the head coach
10 minute warm-up
200 IM kick down drill return, 200 drill down, swim return, 4 x 50 build
2 rounds
. 300 free (round 1), non-free (round 2)
. 1 or 2 x 200 non-free (round 1), free (round 2)
. 3 x 100 free (round 1), IM (round 2)
. 4 x 50 kick
200 pull swim down
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