July 17, 2026

300 Swim
8 x 50 Free - 6 Underwater Kicks
4 x 50 Free - 25 Swim / 25 Kick on Back
1 x 100 Non-Free - Smooth
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Repeat 2x
- 2 x 50 Free - Build to TSF
- 2 x 50 Non-Free - Build to TSF
- 1 x 100 Free - 37.5 Build → 12.5 FAST
- 1 x 100 Free - Smooth
- 4 x 50 Choice - ALL OUT Sprint
- 1 x 100 Free - Smooth
     TSF = Tigershark Finish!
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Cool Down