10 minute warm-up
2x500 (25 ez, 25 fast, 50 ez, 50 fast, 75 ez, 75 fast, 100 ez, 100 fast) 1. all Free 2. ez in non-free
75 ez
5x 100 pull or swim Free on 1:45
50 fast on 50
2 min. break
5x 100 fast choice on 1:45
50 recovery on 1:00
25 warmdown
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