12 x 75 on 1:30 DKS EN1
8 x 50 on 1:05 Scull/Swim EN1-E3
descend 50's 1-8
9 x 25 on :50 Sprint Medley SP3
with paddles
5 x 100 on 1:40 Stroke EN1-EN3
descend 1-5
3 x 800 Stroke for time on 15:00 EN2-EN3
a little easy swimming in between each 800
8 x 50 scull/breath control on 1:20 HYP
4,850 meters
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