400 swim, 400 pull, 200 kick
12x50 - 1:00 choice, every 3rd fast
8x100 - 1:45 #4 and #8 fast IM
Three rounds of the following:
1x300 - 4:30 moderate (this may be pull)
2x100 - 2:00 maximum effort (go for blood on these 100s)
8x50 - 1:10 kick (can be streamline with fins)
Swim down
=4300+ SCY
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