This is a nice workout to work on your stroke technique, while still getting in yardage. While you get a decent amount of yardage, it really flies by...

WarmUp: 600 Choice

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10X125 Freestyle. Start at 50% speed/intensity, bump up your speed by 5% for each 125
50EZ
5X100 IM
5X100 Pull/Stroke
5X100 Kick (For variations, kick with fins, no board.)