Warm up: 600 yards choice
preset: 10 x 50 on the :60
Odds choice stroke
Evens butterfly kick on back
Kick 250 yards, b.s.-ing about how hard finals are
main set: 2x(5x100)
first set on the 1:20
second set on the 1:25
hit the intervals exactly: no rest
3 minutes rest between them
100 ez
last set: 7 x 75's on the 1:10
odds 25 ez, 50 fast
evens 25 fast, 50 ez
25 ez
Warm down 200 ez
total = 3100 yards
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