1 minute rest between sets
1 x 300 on 5:00 rev IM DKS REC
5 x 300 on 5:00 100free/100IM/100back cruise EN2
pull is optional
12 x 100 on 1:20 free medium EN2
6 x 100 on 1:15 free hold it EN2
3 x 100 on 1:45 free SP1
3 x 50 on 1:00 chez REC
3x{2 x 150 on 2:20 im double short axis strks EN2
{4 x 50 on 1:00 stroke descend 1-4 EN2
10 x 50 on 1:30 tough guys EN3
[dive in/25 fly/climb out/dive in 25 free/climb out/10 push-ups]
3 x 50 on 1:00 chez REC
6,200 Yards
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