400 Swim
400 Kick
400 Pull (choice of equipment)
400 Drill
20x50 :30 Rest
1-4 Indiana IM (Fly-Back, Back-Breast, Breast-Free, Free-Fly)
5-8 Scull w/ buoy
9-12 Kick w/ Fins
13-16 Swim w/ Paddles
17-20 Free/Back built to FAST at each 25
8x25 FAST :30 rest
Your Choice
200 Warmdown
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3000 SCY
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