1 minute rest between sets
1 x 300 on 5:00 rev IM DKS REC
12 x 50 on :55 IMO/Choice non-free EN1
3x{1 x 200 on 2:40 free EN2
{1 x 300 on 4:30 100IM/100IM/100IM EN2
4x{3 x 50 on :50 IMO drill/swim build the swim EN2
{1 x 75 on 1:05 free EN1
8 x 25 on 1:10 10 monkey jumps/climb out/ EN3
25 free fast
vertical kicking and deep water bobs
3,500 Yards
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