1 x 300 free swim }
1 x 600 IM pull/kick/swim by 50 }
1 x 300 free swim }
(all at :10 break)
4 x 75 free swim @ 1:05 speed 4 }
4 x 50 free swim @ :45 speed 4 }
1 x 300 free swim @ 4:00 speed 3.5 } x 2
4 x 25 free swim @ :25 all out speed 5 }
1 x 50 AR @ 1:30 }
1 x 100 easy
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