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Notes

WU: 400 continuous – alternate 100 free/100 kick; 8 x 25 build @ 30 sec; Main:10 x 50 @ hard (47/1:00); 25 breast/25back altx4; 8 x 50 @ harder (46/1:00); 50 breast/50backx2; 4 x 50 @ ALL OUT! (45/1:00); 200 EZ warm down