1 minute rest between sets
1 x 300 on 5:00 rev IM D/K/S REC
2x{3 x 100 on 1:30 free EN1
{3 x 75 on 1:20 back EN1
{3 x 50 on :55 breast EN1
{3 x 25 on :30 DK SLOB EN1
1 x 500 on 7:30 IM (100im, 100 im, 100im....) EN1-EN3
build to FAST
1x{5 x 100 on 1:30 IM EN2
{3 x 50 on 1:00 DK/FK SLOB EN2
{1 x 300 on 4:10 free/IM/free EN2
{6 x 75 on 1:10 back EN2
{8 x 25 on :30 fly/DK SLOB EN2
{7 x 50 on :55 stroke desc 1-7 EN1-EN3
{1 x 500 on 7:30 BOSS no fins EN3
{3 x 50 on 1:00 CH EZ REC
10 x 25 on :40 free no breath HYP
1 x 500 on 7:30 back FAST EN3
1 x 100 on 2:00 CH EZ REC
5,750 Yards
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