Warm up:
500/300 swim
200 kick
200 pull
100 IM drill
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Main set:
3/2 Rounds of:
1 x 200 free @ 3:15/3:45
2 x 100 choice no free @ 1:50/2:10
3 x 50 drill odds- closed fist, evens- zipper @ 1:00
2 x 25 underwater dolphin kick
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100 Easy