300Free
300 (150Kick/150Non-Free Swim)
Prep. Set
4x100 Free (Desc. 1-4) on :15R
6x50 25drill/25swim Choice on :15R
6x25 Odd- DPS / Even-FAST on :20R
Main Set
2xthrough
4x50 Kick (all consistent pace) on :15R
100 Swim Strong choice on :30R
2xthrough
4x50 Freestyle Swim on :10R
100 Free Swim Strong on :30R
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