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Notes

warmup 250 (catch up drills) = 250

12 x 50 on 20 secs rest = 600

1 x 100 kick = 100

12 x 25 on 10 secs = 300

4 x 50 on 20secs = 200

2 x 75 on 30 sec rest = 150

= 1600yds