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400 choice swim 2X |4 X 75 1:20 25 KDS IMO |200 Free 3:00 Perfect technique |4 25 Free :30 Descend 1-4 2X |75 Free 1:05 FAST |100 Free 1:25 Threshold/85% effort pace |125 Free 1:45 Active Recovery |100 Free 1:25 Threshold/85% effort pace |75 Free 1:05 FAST |100 Free 1:25 Threshold/85% effort pace |125 Free 1:45 Active Recovery |100 Free 1:25 Threshold/85% effort pace |75 Free 1:05 FAST |125 Free 2:00 EZ 2X |3 50 Kick 1:00 as Descend 1-3 |100 Free 2:00 Easy Swim
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