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SCY

Warm up
1 x 300 4:30
3 x 100 1:45
4 x 75 1:30 IM/stroke
6 x 50 :50 desc 1-3/4-6

Kick set
2 x 100 2:15
4 x 50 1:15
8 x 25 :45 fast

Freestyle/pull set
4x
1 x 200 3:00 long & strong
1 x 100 1:30 neg split
1 x 50 :45 fast

Main set
4 x 100 1:45 alt 1 easy/1 fast
4 x 75 1:30 alt 1 easy/1 fast
4 x 50 1:00 alt 1 easy/ 1 fast
4 x 25 :45 alt 1 easy/ 1 fast
[All swims choice]

Warm down
4 x 50 1:00

Total: 4400