500 Swim
6x50 Fast 1:00
4x:45 vertical kicks
25 easy
4x50 shoulder roll 1:00
8x25 Sprint with 10 pushups and 20 situps at each end
4x50 double arm backstroke 1:15
4x50 with minute plank in between
4x50 catch up 1:15
4x50 Fly swim 1:30
300 EASY
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