1 minute rest between sets
1 x 300 on 5:00 rev IM D/K/S REC
4x{1 x 100 on 1:40 IM EN1
{1 x 100 on 1:45 [75 Back, 25 FK SLOB] EN1
{1 x 100 on 1:30, 1:20, 1:10 Free EN1-EN3
12 x 25 on :45 Sprint Medley SP3
14 x 50 on 1:00 200 IM turns [sprint the turns] EN1-SP3
9 x 50 on 1:15 FK or DK descend 1-3; 4-6; 7-9 EN1-EN3
7 x 100 on 1:30 Breath Control 3, 5, 7, 9 HYP
turns count as 3 strokes, 3 hand hit minimum off each wall
3x{3 x 50 on 1:00 Stroke descend 1-3 EN1-EN3
{1 x 150 on 1:55 Free EN2+
Start Practice & Relay Starts
4,550 Yards
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