A little longer, moderate aerobic swimming.
400 warm up - F/B swim
Ladder 1-2-3-4-5-4-3-2-1 mod aerobic, 2500
100 - K/S
200 - 50B-50F-50K-50B/F
300 - 75B-75F-75K-75B/F/B
400 - 100B-100F-100K-100B/F
500 - Free swim
100 scull drill
3000 SCM
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