400 free (75 free swim / 25 back swim)
x 4:
3 x 25 free @ :25
1) build
2) FAST
3) coast
3 x 50 free swim @ :45
1 x 200 free @ 2:40
1 x 100 free drill 6-1-6 @ :10 break
1 x 100 free drill 6-3-6 @ :10 break
1 x 100 free drill 6-1-6 @ :10 break
1 x 100 free drill 6-3-6 @ :10 break
1 x 100 easy
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