Workout

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Warm-up (600)

400 free, 200 kick



Set (600)

12 x 50 

...odd free ...even stroke



Set (1500)

4 x 100

1 x 50 fly

3 x 100

2 x 50 back

2 x 100

3 x 50 breast

100 IM

4 x 50 free



Set (500)

Pull 500 5cb



Cool-down (200)

200 moderate to ez