Warm up 400 swim, 400 pull, 200 kick
12x75 - Frist 6 on 1:30 kick, drill, swim - last 6 on 1:15 swim
Four times through the next set
3x50 - :50 fast choice
1x100 EZ - 2:10
16x25 - :30 no freestyle unless you are kicking
Ladder
400, 300, 200, 100 - 1:30 per 100
Swim down
=4300+ SCY
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