300 (75fr/25k)
200 Choice
4x25 Work Streamlines
Prep. Set (ALL PULL)
2xthrough
3x50 Build
2x150 (50fr/50ch/50fr) - Long DPS
Main Set
200 DPS/Tech
3x50 (Desc. 1-3) - Choice
200 DPS/Tech
3x50 (Desc. 1-3) - Choice
200 DPS/Tech
3x50 (Desc. 1-3) - Choice
**NOTES - (200 Always Long and Smooth - "slow motion" - Think about what your stroke looks like.)
(3x50 - 3rd 50 always very fast)
Warmdown
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