Warm up
EZ 1000
20x50 - 1:00 alternating 2 kick, 2 swim
8x100 - 1:45 odd moderate, even fast choice
20x25 - :40 alternating in groups of four:
(breathing per 25 - 3, 2, 1, 0) and (moderate, underwater, moderate, sprint)
1x800 first 400 fast, swim down on the back half
=4100 SCY
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