Warm Up:
8x75 (50 free/25 swim)
Main Set:
3 Sets of 4 50s followed by 100 catch-up
1. 25 stroke/25 free
2. 25 kick/25 stroke
3. all free
Test Set: 8x100 on B+:20 steady
200 EZ
Test Set: 3x100 kick on B+1:00
Total Distance: 2800
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