Sorry about the water polo confusion this morning. It should not happen again.
500 warmup
8x50 free medium on 50
25 Free sprint on 40
400 (4x100 build to sprint within each 100)
300 (100 free medium, 50 non-free sprint)
200 ( Ascend)
100 sprint within flags
200 (Descend)
100 warmdown
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