10 minute warm-up
6 x 50 kick
3 rounds: 200, 100, 50. 1. IM, Free, choice; 2. Free, IM, Choice; 3. IM, Choice, free
3 x 200 pull: c+20, c+15, c+10
6 x 50 odds NonFree, evens free. 2 fast, 1 recovery; cruise +30
8 x 25 odds no breath, evens easy
10 minute warm-up
6 x 50 kick
3 rounds: 200, 100, 50. 1. IM, Free, choice; 2. Free, IM, Choice; 3. IM, Choice, free
3 x 200 pull: c+20, c+15, c+10
6 x 50 odds NonFree, evens free. 2 fast, 1 recovery; cruise +30
8 x 25 odds no breath, evens easy
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