Warm up (400)
100 Free
100 back
100 free
100 back
8×50 free (400)
4×75 free (300)
3×50 back (150)
8×50 Drill/Swim (400)
1 Kick
2 Right arm
3 left arm
4 Shoulder Tap
6×50 25 easy (300)
25 Sprint
2×100 IM
Cool down
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