10 minute warm-up
6 x 50 Free, 6 x 50 NonFree: fl-bk, bk-br, br-fl
8 x 150 or 100: 2 on C +15, 2 on C+10, 2 on C+5, 2 on Cruise
5 x 100 IM or Choice: Rest 15, 10, 5, 0
12 6×50: 3 groups descend 1-4; Rest 15, 10, 5, 0
6 x 25 Ascend each one.
10 minute warm-up
6 x 50 Free, 6 x 50 NonFree: fl-bk, bk-br, br-fl
8 x 150 or 100: 2 on C +15, 2 on C+10, 2 on C+5, 2 on Cruise
5 x 100 IM or Choice: Rest 15, 10, 5, 0
12 6×50: 3 groups descend 1-4; Rest 15, 10, 5, 0
6 x 25 Ascend each one.
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