300 negative split
3 x 100 where the 3rd 25 is a stroke fast
300 building up each 100
4 x 75 fast swimming
300 build down the entire 300 starting strong
5 x 50 finishing hard with a flip
300 fast swim
6 x 25 TO drill (12 1/2 slk fast / 12 1/2 sprint)
300 kick or slk
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