10 minute warm-up
4x150 (50 free, 50 non-free, 50 free)
8x100 IM
odds: Fly kick underwater, back swim, breast kick underwater, free swim
evens: Fly swim, back kick underwater, breast swim, free kick underwater
4x150 (50 free, 50 faster, 50 free)
8x100 Free odds: pace +10 evens: pace -5
200 warmdown
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