600 WU
12 x 75 on 1:15
- 50 free - 25 stroke
- 25 free - 25 stroke - 25 free
- 25 stroke - 50 free
4 x the following
- 150 free on 2:00
- 100 stroke on 1:45 long and smooth
6 x the following
- 50 build stroke - 1:00
- 25 build to sprint - :45
- 12-1/2 BLAST push off - :30 - really make this HIGH turnover and a strong underwater. Probably only get 2 strokes in... so make them REALLY sharp.
- 25 easy - whatever
200 easy
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