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Notes

Warm-up

6 x 50 free/50 choice

8 x 50 – 25 kick NB / 25 FR build

50 easy

4 x 50 spin IM on 1:20

2 x 25 FR fast on :35

2 x 50 FR on :55

2 x 100 FR on 2:00

Rest 2:00

Warm-down

8 x 50 pull – BP 3/5 on :10 rest