10 minute warm-up
6x75 choice on 1:30 25 kick, 25 drill, 25 swim
10x100 Free pace on 1:30. Hold the same pace for all 10. 2min. rest after 5
100 ez
8x25 salo sets (15 sec. kick on wall, flipturn, 25 sprint)
400 pull (build within each 100)
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