600 standard warm-up
6x75 odds: 25 kick, 25 drill, 25 swim
evens: swim
300 swim or pull DPS
6x75 odds: 50 medium, 25 sprint
evens: 25 medium, 25 sprint, 25 medium
300 (4x75 pattern 25 Free, 25 IMO, 25 Free)
25 Free, 25 fly, 25 Free
25 Free, 25 back, 25 free etc.
6x75 odds: fast turns
evens: 25 worst stroke, 50 best stroke
300 swim or pull
10 minutes to warm-down
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