8 x 100 free @ R :30 - "Speed Play" - sprint the designated distance, easy for the remainder
1st - Sprint first 25
2nd - Sprint second 25
3rd - Sprint third 25
4th - Sprint fourth 25
5th - Sprint first 50
6th - Sprint middle 50
7th - Sprint last 50
8th - Sprint 100
12 x 25 free with fins on :30
Cool down - easy 200
Total - 2200
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