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Notes

Warm Up

2 sets - (with fins)

2x25 K

2x75 Drill Full catchup;double touch; full catchup

2x125 alternate 25s Free and back

=900

Main set:

1x500

2x250 Pull

5x100 @ 1:50

2x250 Pull

100 easy

1x500 Faster than the first

=2600

Cool down