Warmup: 4 x [100 fs -50 back - 50 breast]
Kick: 300 br
Swim: 2 x [4 x 50, IM order, 25 drill/25 swim] (:15r)
Swim: 6 x 400 fs, descend1-3, 4-6 (:30r)
Warmdown: 5-10 minutes drilling
Kick: 300 br
Swim: 2 x [4 x 50, IM order, 25 drill/25 swim] (:15r)
Swim: 6 x 400 fs, descend1-3, 4-6 (:30r)
Warmdown: 5-10 minutes drilling
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