10 minute warm-up
4 x 100 : 75 free, 25 stroke; 4 x 50 stroke: Reverse IM order on the stroke
4 x 200: 150 free, 10 sec rest, 50 stroke up-tempo 10-15 sec rest
12 x 25 kick. Sprint evens
6 x 50 pull non-free
4 – 8 x 100 descend. Odds free, evens IM
swim down
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