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10/13 Distance

Warm-up

300 swim
5X25 underwater swim
5X25 shooters
300 swim

Main

4X400
odds: free
evens: 100 IM/200 free/ 100 IM
100 EZ

1000
75 med stroke/25 ez free
100 EZ

500 kick
25 hard/50 med/25 hard

200 cool down