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300 Swim 200 K 200 P 100 drill/scull 6 x 50 25 stroke count/25 fast :50 6 x 100: 3 x 1:20, 2 x 1:15, 1 x 1:10 [150 pull 2:00 [100 IM 1:40 3X [2 x 75 build 1 stroke (by round) 1:15, 1 free 1:05 [3 x 50 stroke/free IMO (by round) :45 [50 ez 4 x 200 add 50 fast each round 2:40 100 cool down
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