Kick and Build

Warmup
300 swim
6×50 swim @ :50

Kick
8×25 IM order @ :30 (warmup)
8×50 IM order @ 1:00 (build)
8×25 IM order @ :30 (strong)

Main set
6x
 – 100 IM @ 1:30
 – 150 Free @ 2:00 (build)
 – 50 Free @ 1:00 (recovery)

100 swimdown

Total: 3300 yards

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