Great workout! Lots of free.
Warm Up:
200 free easy
6x150--50 free/50 stroke/50 kick
Main:
8x50 (descending)
4x100 (base)
400 time trial (6:55!)
4x50 (descending)
2x100 (base)
200
2x50 (fast)
1x100
100
Total: 3300
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