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Notes

4 x 200 SKPS on :20 rest

6 x 50 pull on 1:10 - BP 3/5 and 5/7

6 x 50 swim on 1:05 - 25 SC / 25 build

100 easy

200 race pace on 4:10

4 x 50 - easy/hard on 1:05

100 race pace on 2:05

2 x 50 - easy/hard on 1:05

100 pull warm-down