Broken middle distance

300 swim, 200 kick
8×50 Free @ :45 (set good pace)

2x {
  500 Free, broken each 100 for :10, 20 sec rest
  100 kick
  200 Free, broken each 50 for :05, 20 sec rest
  4×50 drill/swim @:55
} – second set faster than first

200 swim down

3100 Total

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