4x100 Fr Drill @ 1:40
2x200
100 Swim/50 Bld/50 Hard
4x50 @:40
400 Free @ 6:00
4x150 2:15 (:30 R)
6x75 1:30 (:15 R)
400 Free @ 6:00
3x150 2:10 (:20 R)
4x75 1:30 (:10 R)
400 Free @ 6:00
2x150 @ 2:05 (:10 R)
2x75 @ 1:30 (:05 R)
200 WD
Total: 4,950
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