10 minute warm-up
3 x 200: 1. Free, 2. Reverse IM, 3. Free, Choice by 50
4 x 150: cruise+10, cruise +5, cruise, cruise
4 x 100: c+10, c+5, c, c
4 x50: c+10, c+5, c, c
4 x 100 IM: cruise +20, cruise +15, cruise +10, cruise+10
6 x 50 kick
2 – 4 x 200 pull
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