Swim 4350 yds
500 warm up
4X250 pull on 4:00
4X100 IM on 2:15
8X50 (start at center of pool, work on pushoff after turn)
4X75 kick on 1:40
10X125 (100 free, 25 stroke)
1-3 fly
4-7 back
8-10 breast
3X100 on 1:35
200 cool down
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