500 warm-up
2x300 1. 100 Free, 100 choice, 100 free 2. 100 choice, 100 free, 100 choice
4x200 free rotate a 50 hard from the end (1. 150 med, 50 fast 2. 100 med, 50 fast, 50 med, etc.)
4x150 (50 Free, 50 fast, 50 free)
4x100 hold pace Free
4x50 odds: fast, evens: recovery
4x100 IM or stroke
4x150 50 free, 50 choice, 50 free
4x200 odds: pull Free, evens: stroke or IM swim
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