4x200 SIPS (swim, IM, pull, swim)
8x25 kick on 30
100 easy Free
4x400 Free (2 Free, 2 pull) no breathing into and out of the flags
12x50 odds: easy on 1:00, evens: fast on 45
100 easy
4x150 Free swim or pull (50 medium, 50 fast, 50 medium)
100 w/down
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