10 minute warm-up
8 x 50: hands,-up kick in the deep half, swim in the shallow half
3 x 250: cruise+20, cruise+10, cruise
3 x 200 cruise+20, cruise+10, cruise
3 x 150: cruise+20, cruise +10, cruise
3 x 100: cruise+20, cruise+10, cruise
3 x 50 swim down
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