Warmup: 200, 150, 100, 50 swim (10 R after each) Increase speed as distances decrease.
DPS: 6 x 25 @ 45
Pyramid: 25/50/75/100/125/150/175/200/175/150/125/100/75/50/25 (10 R after each)
Cool: 250 choice easy
Distance: 2250 m.
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