Warmup:
400 Swim
200 Kick
300 Pull
100 Drill
3 x 200 Free, Desc 1-3 :30 rest
2 x 50 Kick FAST :20 rest
6 x 150 1,3,5 Free, Desc 1-3 :30 rest
2,4,6 Pull with Buoy only FL,BK, BR by 50's :30 rest
2 x 50 Kick FAST :20 rest
3 x 100 Free, Desc 1-3 :30 rest
2 x 50 Kick FAST :20 rest
8 x 25 :30 rest
odds: Tarzan Free
evens: FAST no breathers
200 Warmdown
____________________
3500 SCY
About 80 minutes
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