600 standard warmup
5x100 odds: kick, evens: non-free
6x50 long streamlines. Work those flip turns
4x250 Free
25 breathe every 6
50 breathe every 5
75 breathe every 4
100 breathe every 3
6x150 100 swim Free, 5 sec. rest, 50 sprint non-free
4x200 IM (last two are warm-down)
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