Warm up:
500 Free
10x50 Free decreasing stroke count on the 55 (~19 strokes per length)
Main:
50/100/150/200/250/200/150/100/50 Pull Pyramid :15RI
6 x 50 Non Free @ 1:05 (Breast/Back alt)
4 x 150 100 Swim/25 Kick @ 2:45
4 x 50 Sprint Free @ 1:00
Cool Down:
150 Pull
200 Free
Total 3550
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