4 x 200
1 free bre. 3.5.7.5 all @ 415
1 kick
1 IM drill/swim
1 choice
24 x 50 as
4 free @ 50/55/60
4Fly/back @ 55/60/65
4 free @ 50/55/60
4 Back/breast @ 55/60/65
4 free @ 50/55/60
60 rest
4 breast/free @ 50/55/60
12 x 25
4 @ 30
4 @ 25
4 @ 30
total Distance 2300m
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