It is so nice to swim long course!
400 warm-up
8x50 DPS odds: Free, evens: choice
300 pull DPS
3x100 Descend 1-3
4x50 (25 sprint, 25 ez)
200 pull DPS
2x100 Descend 1-2
2x50 (25 sprint, 25 ez)
300 pull DPS
3x100 Descend 1-3
4x50 (25 sprint, 25 ez)
200 IM kick, 150 kick choice, 100 IM kick, 50 kick choice
200 warm-down
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