Warm Up:
4x through
1x100 easy :20 rest
3x50 (evens B+5; odds Base)
Main Set:
100 easy
200 time trial
100 easy
4x50
100 easy
400 time trial
100 easy
200 (50 stroke/50 free x2)
100 time trial
100 easy
Total Distance: 2600 m
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