600 standard warm-up
5x100 odds: free, evens: choice
5x200 Free on 3:30
1. swim
2. 2x100, 5 sec. rest between
3. 4x50, 5 sec. rest between
4. 8x25, 5 sec. rest between
Break
5. swim with this being the fastest one yet
5x100 kick odds: choice evens: flutter kick
5x150
3x100 med, 50 fast
2x50 med, 50 fast, 50 med
5x100 pull D1-2, 3-4, 5 all out spring
5x50 warmdown
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