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Notes

400 warmup swim

10 x 25 kick on :50 (last 5m fast)

100 easy

4 x 50 descending on 1:25/1:20/1:15/1:10 (holding 1:05)

200 pull (alternate 3 and 5 breath) on 4:40

4 x 50 free/IM on 1:40

Repeat x 2