Stretching and light dryland. Warmup : 25 Kick,50 drill,75 swim of each stroke in IM order ( 4 x broken 150's). Kick set : 4 x 50 descend flutter,4 x 50 descend dolphin. Main set : 200 Fly, 400 IM, 1650 free , 30 seconds rest between rounds. 300 warm down.
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