500 w/up
4x100 (2 free, 2 choice)
400 Free get your time. Descend by 100's
2x200 Free. Both are faster than the previous 400
4x100 Free on 1:45 All are faster than the previous 200's
8x50 Free Descend 1-4, 5-8
8x25 odds: dive sprint. evens: recovery
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