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Notes

Warm [500]

- 100 Free

- 100 Breast

- 100 Kick (50 Flutter - 50 Frog)

- 200 Pull

Drill down /Swim back (50 each) x 2 [600]

- Fist, Touch & Go, Quick Catch

Cool [300]

- 50 Free

- 50 Breast

- 200 Pull