300 w/up
6x75 (Free, kick, free by 25)
6x100 (3 choice on 2:00, 3 Free on 1:40) D1-3, 4-6
3x200 1. Free on 3:15 2. choice on 4:00 3. Free no breathing into and out of walls.
4x150 Free on 2:45 (100 Free, 5 seconds rest, 50 build to sprint)
8x25 choice easy. warm-down
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