Warmup
200 - anything
2 X 150 (50 kick, 50 pull, 50 free)
Main Set
4 X 200 (125 free, 30 sec. rest, 75 choice > butterfly, back, breast, dog paddle)
2 X 100 Back (25 back kick, 25 back, 25 back kick, 25 back)
5 X 50 free, with starts and turns
200 cool down
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