600 standard warm-up
2x500 Free 1. breathe by 100 (3, 5, 7, 5, 3)
2. 200 DPS, 50 sprint choice repeat
2x400 Free 1. breathe by 50 (3, 5, 7, 9, 7, 5, 3,3)
2. 100 DPS, 100 Build
2x300 Free 1. breathe by 50 (3, 5, 3, 7, 3, 9)
2. 100 DPS, 50 sprint choice repeat
2x200 Free 1. breathe by 50 (3, 3,11, 3)
2. 50 DPS, 50 Build repeat
2x100 Free 1. breathe by 25 (9, 7, 5, 3)
2. 200 DPS, 50 sprint choice repeat
8x75 odds: kick, evens: choice swim (25 med, 25 fast, 25 med)
8x25 odds: No Breathing swim or kick, evens: recovery
200 w/down
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