10 minute warm-up
8 x 75 odds free, evens fly-back-breast
2 rounds of 5 x 100 . Round 1: c+10, c+5, c, c+5, c+10
round 2+ c+5, cruise, c+5, cruise, c+5
2 rounds kick: 75 moderate , 50 up-tempo, 25 fast
3 rounds pull: 150, 100, 50, rest 10 after each
12 x 25 swim down
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