600 standard warm-up
6x150 odds: 100 kick, 50 swim evens: 100 drill, 50 swim
2x400 1. breathe by 50: 3, 5, 3 7, 3, 9, 3, 3 2. Swim or Pull
2x50 non-free swim
2x300 1. breathe by 50: 3, 5, 7, 9, 3. 3 2. swim or pull
2x75 (50 non-free, 25 free)
2x200 1. Breathe by 50: 3, 5, 3, 5 2. swim or pull
2x100 1. Breathe by 25: 3, 3, 11, 3 2. swim or pull
6x150 odds: free evens: choice
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