200 Free, 100 choice, 200 Free
2x300 1. 50 free, 50 best non-free, 25 free, 25 worst non-free, repeat
2. 50 Free, 25 underwater, 25 back, 50 free, repeat
25, 50, 75, 100, 125, 150, 175, 200 alternate sprint with swim (so, 25 sprint, 50 swim, 75 sprint, 100 swim, etc)
175 kick, 150 swim, 125 kick, 100 swim, 75 kick, 50 swim, 25 kick
200 pull, 175 swim, 150 pull, 125 swim, 100 pull, 75 swim, 50 pull, 25 swim
200 warmdown
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