Warmup
3x300
#1 - Free
#2 - 150 Free / 150 Choice
#3 - Choice
4x100
75 Free / 25 Choice
Prep. 1
2x Through
4x50 on :50 or :15R
2x50 on :40 or :10R
2x100 Strong on 1:25 or 1:45
Main
4x150 1st and 3rd 50 Easy - 2nd 50 is STRONG
2x50 Kick smooth
2x100 #1 Easy - #2 Fast
Warmdown
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