10 minute warm-up
5 x 50 free: swim, rhythm, catch-up, bilateral breathing, swim
5 x 50 kick
5 x 50 stroke or IM
3 – 4 rounds : 200 IM, 20 sec rest, 100 free, 10 sec rest
300 pull
5 rounds of 4 x 25: fast down easy return: fly, free, back, free, breast
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