Total distance - 3000
Warm Up (everything choice rest)
300 Choice Swim
6x50 IMO - Drill/ Swim by 25
6x50 odds Kick Evens Swim free
Main Set: 1600 Total
4x50 Stroke or IMO
1x50 Free
1x100 kick Choice
1x50 easy
3x50 Stroke
2x50 Free
1x 100 kick choice
1x50 easy
2x50 Stroke
3x50 Free
1x100 kick choice
1x50 easy
1x50 stroke
4x50 Free
1x100 kick choice
1x50 Easy
Cool Down
300 easy
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