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Notes

With Sergio.

200 warm-up

400 (alternating 25 fast, 75 easy)

200 technics

5x200 (70%, 80%, 85%, 80%, 70%; start every 4'20) [4'02, 3'45, 3'34, 3'46, ???)

100 easy

6x50 legs (break: 15'') [1'14-17]