300 Swim
3 x 100 Kick / Swim by 50
4 x 50 Free - Drill
Drills = L/R Balance, Triple Switch, Bow & Arrow
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2 x 250 Free (pull optional)
4 x 100 Free - Descend 1→3, Hold 4
10 x 50 Free
4 Free
4 Choice
2 Choice - FAST
Rest :30

1 x 200 Free - Moderate
4 x 50 Choice - Build

4 x 50 Drill / Swim by 25
1 x 200 Easy
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Cool Down

300 Swim
1 x 200 Free / Kick on Back by 25
3 x 100 Free / IMO Stroke by 25
4 x 50 IMO - Build
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Repeat 3x
4 x 50 Free - Descend 1→4 (#4 = FAST)
3 x 50 Free - Descend 1→3 (#3 = Blast)
1  50 Choice - All Out Speed
1 x 100 Free / Non-Free by 50 - Smooth

1 x 200 Social Kick
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Cool Down