300 warmup

3 x  ( 100 kick ; 200 swim ; 200 pull ) 30 seconds rest between
NOTE: 2, 3, or 4 sets (depending on speed of swimmers) 

100 kick

5 x ( 100 not free; 15 seconds; 100 free fast; 30 seconds )
NOTE: add or remove as needed

100 warm down

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3000