W.U.
300 swim
100 kick
200 FTD/swim
100 pull
stroke set:
4 x 50 (odd: fly/back; even: breast/free) on :15R
4 x 50 as 25 DPS/25 fast on :15R
M.S.
6 x 200 on :30R
#1-2: negative split
#3: pull
#4-6: descend 1-3
100 pull, 100 choice
Total: 2500m
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