10 minute warm-up
4 x 75 odds free, evens IM
6 x 50 short and long axis
8 x 25 alternate free, stroke
6 x 50 kick
8 x 25 alternate easy free, sprint stroke 15 sec rest
3 rounds: 200 IM, 100 Free 15 sec rest
4 x 150 pull: cruise, cruise +5, cruise +10, minute rest
6 x 25 fast, easy
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