600 (75 free swim / 25 back kick)
6 x 150 IM (fly/free/back/free/breast/free) @ 2:15
1 x 200 free breathing 2/3 cruise @ 3:00 (doubled for active recovery)
8 x 75 Odds IM (no free) @ 1:10 / Evens free @ 1:05
1 x 200 free breathing 4/5 cruise @ 3:00 (doubled for active recovery)
2 x 50 free @ speed 4.5 @ :45 }
1 x 100 free all out race @ 1:30 } x 4
1 x 150 easy
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