A:
600 SWIM
300 Pull
300 Kick (no fins)
10x25 descend 1-10 choice :30
(4x25 Drill :40)
4x (100 build 1:30)
(2x50 Fast :45)
1 each stroke
400 Pull DPS
6x50 IM Switch :50
2-Fly/Back
2-Back/Brst
2-Brst/Free
400 IM Swim
200 Easy
B:
400 Swim
200 Pull
200 Kick
16x25 4-free 4-choice 4-back 4-choice :45
4x100 free 80% 2:45
400 Pull DPS
8x50 Descend 1-4 5-8 1:30
200 Easy
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