12 x 50 : 4 kick, 4 free, 4 choice
6 x 150: 2 rounds: cruise + 10, cruise +5, cruise
50 easy
8 – 12 x 75: cruise + 10, cruise + 5, cruise
300 swim down
12 x 50 : 4 kick, 4 free, 4 choice
6 x 150: 2 rounds: cruise + 10, cruise +5, cruise
50 easy
8 – 12 x 75: cruise + 10, cruise + 5, cruise
300 swim down
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