10 minute warm-up
8 x 75, odds free, evens IM/stroke
6 rounds: Odds: 100 free build, rest 20, 50 sprint non-free rest 20
Evens: 100 IM build, rest 30, 50 sprint free, rest 20
4 x 75 social kick
4 – 6 x 150 pull, rest 20 after each
12 x 25 swim down
10 minute warm-up
8 x 75, odds free, evens IM/stroke
6 rounds: Odds: 100 free build, rest 20, 50 sprint non-free rest 20
Evens: 100 IM build, rest 30, 50 sprint free, rest 20
4 x 75 social kick
4 – 6 x 150 pull, rest 20 after each
12 x 25 swim down
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