400 swim free
600 alternate by 100's
back stroke 25 kick/25 6-1-6/25 6-3-6/25 swim
free swim
3 x 50 drill/swim IM order @ :50 }
3 x 50 free @ :50 } x 3
4 x 25 IM stroke @ :25 }
4 x 50 free @ :45 } x 3
* IM stroke by times thru
4 x 25 free ALL OUT @ :30
1 x 200 easy
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