200 swim, 200 kick, 200 pull w/up
2x 100 (50 worst stroke, 50 best stroke)
200 (25 swim, 25 underwater kick, repeat)
100 swim with long streamlines to the middle
2x 300 pull or swim DPS
4x75 2 kick choice, 2 swim Free
200 pull or swim DPS
4x50 odds: choice hard, evens: Free recovery
100 pull or swim DPS
4x25 Race Pace
200 warmdown
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