300 CH
5 x {4 x 100 Free on 1:30 EN1
{1 x 100 IM on 1:40 EN1-EN3
descend IM's 1-5 to 90% or better
6 x 200 FK or DK w/ fins alt 3:20/3:00 EN1/EN2+
12 x 125 [25Bk, 25Brst, 75Free] on 2:15 EN2+
spring 50Bk/Brst; MDPS Free; paddles optional
12 x 50 fly Sw/K w/fins on :50 EN2
3 x 300 Back on 5:00 EN1
7,000 yds
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