400 free get wet
12 x 50 kick/swim free @ :50
1 x 100 fly-free-fly-free @ 1:30
1 x 100 IM @ 1:30
1 x 200 free @ 2:40
1 x 100 back-free-back-free @ 1:30
1 x 100 IM @ 1:30
1 x 200 free @ 2:40
1 x 100 breast-free-breast-free
1 x 100 IM @ 1:30
1 x 200 free @ 2:40
1 x 100 AR @ 3:00
1 x 100 IM @ 1:30 }
1 x 100 free @ 1:25 } x 3
1 x 100 AR @ 3:00
6 x 100 free @ 1:25
1 x 100 easy warm down
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