600 standard warm-up
10x50 odds: kick, evens: swim
2x 300 1. pull 2. IM or choice
2x150 1. Free Descend by 50 2. Fly, Free, Back, Free, Breast, Free
3x100 1. Pace 2. IM or choice
6x50 1. Free odds: sprint evens: recovery 2. odds: Free, evens: choice
4x75 (50 ez, 25 sprint)
200 warm-down
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