400 swim
200 pull
200 kick
8 x 50 pace on 1:00
50 - easy/hard by 25
100 - build by 25
200 - stroke or drill
300 - swim
200 - stroke or drill
100 - build by 25
50 - easy/hard by 25
6 x 150 swim - middle 50 hard
4 x 25 underwater
200 cool down
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