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Notes

300 warm-up

6x50 (gliding, easy, last 12 meters fast)

300: 50 legs on the side (25 sx, 25 dx), 50 legs crawl, 200 crawl 75-80%

100: easy

300 technics

800 technics

4x50 (gliding, easy, last 25 meters fast)

100 easy