10 moinute warm-up
4 x 200: free, reverse IM, free, IM
4 x 300: 1: pull 20 sec rest; 2: 2 x 150 with 15 sec rest at each break; 3: 3 x 100 with 10 sec rest; 4: 4 x 75 with 5 sec rest
4 – 6 x 50 kick
6 – 10 x 100: odds choice on cruise +15, evens free on cruise
swim down
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