I was subbing.
600 standard warm-up
4x100 (50 underwater, 25 worst stroke, 25 best stroke)
2x 200 pull or swim
175 IMO (25 fly, 25 free, 25 back, 25 free, 25 breast, 25 free, 25 free)
150 Dive in deep end (3xdives)
125 IM double a stroke of your choosing
100 Free sprint within flags
75 kick with fins
50 overkick with fins
25 recovery
200 warm-down
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