WARMUP
300 Free
200 Kick
100 Non-Free
6x50 Choice (Desc. 1-6)
PREP. SET
200 Kick
100 Swim Free w/ 6 beat kick
100 Kick
100 Swim with VERY strong kick
50 Kick
100 Swim Very strong - Big Kick
MAIN SET
3xthrough
100 Technique
75 Build
50 Technique
25 SPRINT
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