400 free @ 7 /730/ 8
6 x 50 @ 50-45 or 55-50
200 @ 330 /350
100 easy
8 x 25 Choice All out @ 60!!!!
10 x 50 kick steady @ 60/65/70/75
100 easy swim
2x through
50 push strong 200 race pace @110
75 build @150
50 ALLOUT @50
25 easy @110
200 easy
Total distance 2400m (although we only made it through 1 round of last set)
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