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Notes

Warm-up - 3 x 200 Skips (50 swim / 50 kick / 50 pull / 50 swim)

Main Set:

300 swim on :30 rest

3 x 100 pull on 2:20

200 swim on :20 rest

2 x 100 pull on 2:20

100 swim on :10 rest

100 pull on 2:20

1 minute rest

Warm-down: 300 mixed