200 ch
12 x 100 free
1-6 on 1:30 EN1
7-12 on 1:20 EN2
The following is one set:
50's are EN3-SP1, the rest is EN2
8 x 50 on :45 FK with fins
400 IM on 6:00 (under 5:25)
6 x 50 on :50 FK with fins
8 x 75 on 1:15 BK (under 1:05)
4 x 50 on :55 FK with fins
5 x 100 on 1:25 open and close with fly
2 x 50 on 1:00 FK with fins
500 Brst drill/swim REC
8 x 75 on 1:45 Brst EN3
25 black hole, 50 Fast
9 x 25 on :45 Sprint Medley SP3
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