Warm up:
500/300 swim
200 kick
200 pull
200 IM drill
(1100)
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Main set:
3/2 Rounds of:
1 x 200 free @ 3:10
2 x 100 choice no free @ 1:50
4 x 50 kick...25 easy 25 hard @ 1:10
4 x 25 fast @ :30 stop in middle
(2100)
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50 Easy