200 free (25 drill drill / 25 swim)
200 (25 back / 25 free)
* @ :10 break
1 x 400 free swim
1 x 300 free swim
1 x 200 free swim
1 x 100 free swim
* all @ :10 break
all out sprint all out race fast as possible no holding back
1 x 100 easy
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