swimming
120 total laps
400m free warm up
6x200 choice/free alternate swim
8x100 4x100 free 4x100 choice
12x50 sprints
weights
biceps/triceps
3 mega sets, 2 tri/1 bi
3 sets tri pulldown
3 sets bi machine
shoulders
2 super sets behind the neck/side pull up
2 super sets overhead/front pull up
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