W/U:
200 swim- choice100kick
200pull
2x100 (50fist- 50swim)
Kick Set:
3x150 (50 free, 50 choice, 50 free) :20 sec
Main Set:
200pull :30sec rest
4x50 25back/25free :15sec
200neg split :30 sec
4x100 IM on :20sec
200pull:30sec
4x50 descend :15 sec
150 choice
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