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Notes

Bloody cold!

500m WU

1000m (2x200m, 2x100m, 2x200m. Continuous, aiming for 3;20 on 200's, and 1:40 on 100's with 15 sec rest. )

200m Cool

200-3:20

200 3:26

100-1:40

100-1:45

200-3:30

200-3:26

Need to work on pacing obviously.