600 standard warm-up
8x50 kick choice (pattern 5 hard kicks, 5 ez kicks)
100 ez
5x100 Free (2 on 1:30, 1 on 1:15, 1 on 1:30)
15 minute swim (get your yardage: Fast lane: 1200 yds)
100 ez
8x100 odds: choice swim, evens: Descend by 100 Free
4x200 Free (50 overkick, 50 over pull)
200 warmdown
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