Compliments of Katy Roessler, enjoy...
200 swim
200 kick
200 pull
4 x 50 descend 1-4
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200/100 IM on 3:30/2:15
8 x 25 Fly on :30/:45
200/100 IM on 3:30/2:15
8 x 25 Back on :30/:45
200/100 IM on 3:30/2:15
8 x 25 Breast on :30/:45
200/100 IM on 3:30/2:15
8 x 25 Free :30/:45
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400 easy
Total = 2800/2400
