400 Pull
300 Kick
200 Drill
100 IM
4 x 100 Fr @1:45 desc 1-4
8 x 50 Kick @1:10 desc 1-4, 5-8
400 Pull, Breathe 3-5-7-9 by 100's :30 rest
16 x 25 (First 8 w/ fins, odd-underwater, even FAST swim) (second 8 swim, odd-no breather, even- FAST)
9 x 75 :20 rest
1-3: Indiana IM
4-6: Free, descend 1-3
7-9: Kick, Stroke-Free-Stroke by 25's
25 FAST Kick
200 EZ
___________________
4000 SCY
About 85 minutes
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