600 swim every 4th length kick, 400 swim, every 4th length 1 breather free
6 x 150 free--100 build, 50 hypoxic @ 2:15
6 x 200 (100 free relaxed, 100 stroke strong)@ 3:00
6 x 250 (150 free build, 100 kick strong)@ 4:00
6x 50 choice fast @ 1:15
100 easy
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5000 SCY
About 90 minutes
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