10 minute warm-up
6 x 100 50 swim/50 drill: odds free, evens non-free
400 pull, 200 IM, 20 sec rest, 50 sprint
300 pull, 100 IM, 20 sec rest, 50 sprint
200 pull, 200 IM, 20 sec rest, 50 sprint
6 x 50 kick
6 x 50 : odds build, evens sprint on cruise +30
13 x 25 swim down
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