1x500 F/c swim dec 100's 1-5
2x250 as 100IM 50F/c 100IM
4x125 as either 100 f/c 25 IM stroke or 100IM +25 IM stroke
8x75 odd F/c dec 25's 1-3 even IM (No f/c)
20x25 as (4x25 Max effort 1x25 Easy) x4
10x50 Pulling Breathe 5 and breath 7 each 25
and then either
5x200 F/c short rest
or 10x100 f/c off short rest
Kicking to finish practice
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