W.U.
200 swim
4 x 50 as 25 kick/25 swim
4 x 100 as 50 drill/50 swim (drill = 6k layout, kickboard touch)
M.S.
2 sets of {9 x 50 on :15R
3x{ 1. DPS
2. Fast
3. Backstroke
3 x 200 pull on :20R
cooldown: 4 x 50 as 25 back/25 free
Total: 2500m
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