200 free
200 back or breast
200 free
6 x 100's kick with fins (fly, free, fly, free)
4 x 50s backstroke on 1:00
10 x 25's pull backstrok on :30
4 x 50's breast on 1:05
10 x 25's pull breast on :35
4 x 50's fly on 1:00
10 x 25's pull fly on :35
4 x 50's free on 1:00
10 x 25's pull free on :30
3,000 yards
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