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Notes

Set I - right into it:

300 cruise @ 6:30

5 X 100 @ 1:35

10 X 50 @ :50

=1300

Set II - recovery:

4 X 150 pull @ 2:45, paddles optional

=600

Set III - back at it:

400 @ 7:30

6 X 75 @ 1:20

250 @ 3:45

6 X 50 @ :50

=1500

Cool down 150