10 minute warm-up
300 every 3rd length kick, 200 every other length non free, 200 build
300 on cruise, 250 on cruise +15, 200 on cruise, 150 on cruise +15, 100 on cruise, 30 seconds rest, 50 sprint
6 x 50 kick
2-3 sets Pull: 200 on cruise+5, 150 on cruise +10
swim down
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