1 minute rest between sets
1 x 300 on 4:30 rev IM D/K/S REC
5x{1 x 100 on 1:40 rev IM EN1
{1 x 100 on 1:40 25free/25back/25free/25 CH kick SLOB
6 x 25 on 1:00 sprint medley SP3
5x{1 x 75 on 1:30 CH 25drill/25quick-drill/25build
{1 x 50 on 1:00 CH swim/kick
5x{1 x 75 on 5:00 free FAST SP2
{1 x 50 on 4:00 stroke FAST SP2
5 x 200 drill-kick-swim-kick-drill REC
start work/relay take offs
3,700 Yards
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