4x200 (swim, kick, pull, swim)
4x150 Free (50 medium, 50 fast, 50 medium)
4x100 Free pace
4x75 rolling IM
4x50 odds: Free sprint, evens: recovery
4x25 underwater swim
Break
4x50 odds: sprint evens: recovery
4x75 (50 free, 5 sec. rest, 25 sprint)
4x100 IM
4x150 swim
4x200 odds: IM evens: Free
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