1 minute rest between sets
1 x 300 on 5:00 rev IM D/K/S REC
9 x 100 free EN1-EN2
1-3 on 1:30
4-6 on 1:25
7-9 on 1:20
1x{5 x 50 on :55 free/stroke EN1-EN3
{ descend 1-5
{3 x 25 on :45 sprint medley SP3
{5 x 50 on 1:10 stroke BPA EN3
{3 x 25 on :45 sprint medley SP3
{5 x 50 on 1:00 free/stroke MDPS EN1
10 x 225 on 3:10 EN2
150 free/75 stroke
6 x 75 on 1:45 brst/free/back breath control HYP
20 x 50 on :55 back/FK SLOB EN2
6,100 Yards
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