W.U. 200 swim, 150 pull, 100 kick, 50 drill
Drill set:
4 x 150 on :15R
odd: 50 SA/100 swim
even: 50 6k layout/100swim
M.S.
4 x 25 DPS on :10R
4 x 50 swim descend 1-4 on :15R
4 x 75 pull ez on :15R
4 x 100 swim descend 1-4 on :15R
200 negative split swim
100 ez
(Total: 2600m)
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