10 minute warm-up
4×75 odds free, evens fly-back-breast
6 x 50 odds free, evens non-free
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4x 100 cruise +5
30 sec rest
3×100 cruise
30 sec rest
2 x 100 cruise
20 sec rest
1 x100 best effort
6×50 kick
2 x 100 reverse IM (loosen shoulders)
2-4 x 200 pull cruise +10
swim down
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