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SCY

Warm up
6 x 75 1:20
4 x 75 1:30 IM/stroke
5 x 50 :50 desc 1-5

Kick set
3 x 100 2:15 last 25 fast

Main set
4x
1 x 100 2:00
2 x 75 1:30
3 x 50 1:00
4 x 25 :45
[RD1 25s fast, RD2 50s fast, RD3 75s fast, RD4 100 fast]
[All swims are choice]
[All non fast swims are mod w/perfect stroke]

Free/pull set
8 x 100 1:30 odds: build, evens: strong

Warm down
4 x 50 1:00

Total: 4300