3 x 200 kick (freestyle, breaststroke, backstroke)
6 x 100 pull (using kickboard as a pull buoy)
6 x 100 kick (easy, medium, fast, repeat)
6 x 100 swim (easy, medium, fast, repeat)
10 x 50 kick (sprint off first 15 yards)
10 x 50 kick (2 turn 50s, begin in middle of the pool, concentrate on fast turns)
10 x 50 kick (sprint last 15 yards)
400 easy
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