10 minute warmup
2x200 Free (50 Free, 100 build to sprint, 50 Free)
8x75 (kick, drill, swim by 25's) odds: Free, evens: stroke
2x200 Free (50 Free, 100 build to sprint non-free, 50 Free)
6x100 (1. build to sprint 2. ascend, repeat)
2x200 Free (50 free, 100 build to sprint choice, 50 Free)
Sprints from a dive
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