600 standard warm-up
400 swim (Descend within each 100)
4x50 on the fastest interval that you can make
200 free, get out and dive back in every time in the deep end
400 IM (50 drill stroke, 50 Free)
4x50 on same interval as before
200 free swim, 5 pop-ups on each end
400 pull
4x50 Free on same interval
200 Free swim with long (to the middle) streamlines
8x75 odds: Free, evens: IM/choice/free
200 warm-down
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