- Warm up: (75 swim + 25 “6 kick switch, alternate Back/Front every 3 strokes”) x 3 (B) 4 (S) 5 (G)
- Main:
- 30 x 100 Free *3 x 50 non-free (kick or swim) between each set of 6 x 100’s
- 1-6 easy swim
- 7-12 hard pull
- 13-18 easy pull
- 19-24 hard swim
- 25-30 easy swim or pull
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