1 x 300 AE1 choice
3 x 100 (50 back/50 free)
4 x 50 back @60"
12 x 50 pull free @55" (35, 37, 37, 36, 37, 36, 37, 37, 36, 36, 37, 36)
3 x (4 x 50) free
Set #1. 34, 36, 36, 36
Set #2. 35, 36, 36, 36
Set #3. 35, 35, 35, 34
Lactate Clearance
1 x 200 easy free
8 x 30m spin drill into turn
Cooldown
1 x 400 (25 scull/25 swim)
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