600 standard warm-up
3x 300
200
100
2x50
1rst round: 300 Free, 200 pull, 100 kick, 2x50 choice
2nd round: 300 pull, 200 kick, 100 choice, 2x50 free
3rd round: 300 kick, 200 choice, 100 free, 2x50 pull
3x 50, 100, 50, 150, 50
1rst round: 50's: fast, others: recovery
2nd round: 50's recovery, others: fast
3rd round: 50's: underwater, others: swim
100 w/down
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