October 11, 2025

300 Swim
1 x 200 Drill / Swim
8 x 25 Swim - 6 Kicks off Walls
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1 x 400 Free (pull optional)
2 x 200 50 Kick / 50 Swim
2 x 25 Non-Free
1 x 50 Free - Easy

1 x 300 Free (pull optional)
2 x 150 50 Free / 50 Stroke / 50 Free
2 x 25 Kick
1 x 50 Free - Easy

1 x 200 Free - Build by 50
2 x 100 75 Free / 25 Kick - FAST
2 x 25 Non-Free
1 x 50 Free - Easy

1 x 100 Free - Strong
2 x 50 Choice - Stroke
2 x 25 Kick - Build
1 x 100 Easy
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Cool Down