1 minute rest between sets
1 x 300 on 5:00 rev IM DKS REC
5x{1 x 100 on 1:30 free EN1
{1 x 100 on 1:40 stroke or IM EN1
3x{1 x 75 on 1:20 free EN1
{1 x 75 on 1:10 free EN2
{1 x 75 on 1:00 free EN3
{1 x 50 on 1:00 stroke EN1
{1 x 50 on :55 stroke EN2
{1 x 50 on :50 stroke EN3
5 x 50 on 1:10 black hole breast HYP
[2 under water pull downs/3 strokes up/3 strokes down/flip turn at the 25]
10 x 50 on 1:00 choice 20yds EZ/30yds FAST SP3
3,250 Yards
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