W.U. 300 swim
100 drill (choice)
4 x 50 kick on :10R (25 breast/25 free)
200 pull
M.S. 2 x 700 broken
as: 4 x 25 drill on :10R (1st set: 6k layout; 2nd set: armpit touch)
6 x 50 pull on 1:00/1:10/1:20/1:30
300 swim ez on :30R
200 ez cooldown
Total: 2400m
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