5 x 200 on 3:10 EN1
rev rotate 50 fly through, last 200 is dr/sw fly
6 x 125 on 2:00 EN2
IM, dbl Brst
8 x 75 on 1:20 EN2-EN3
sw/k/sw sprint the kick
5 x 100 IM on 2:00 EN3
or
5 x 150 Fr on 2:00 EN2
10 x {125 free on 1:30 EN2+
{50 non free on :50 EN2
{25 sprint kick on 1:00 SP1
4 x 50 breath control on 1:00 HYP
9 x 25 sprint medley on :45 SP3
fly, back, brst
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