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1000 warm up 2 x 200 2:40 2 x 200 2:35 2 x 200 2:30 M Set 100 1:20 200 2:35 300 3:45 400 4:50 300 3:45 200 2:35 300 3:45 400 4:50 300 3:45 200 2:35 100 1:20 Murder Mike's Pull 200s 2:45, 2:25, 2:40, 2:25, 2:35, 2:25, 2:30, 2:25, 2:25, 2:25 100 ez 6 x 100 fins kick 1:30 (rotate fast 25 first 4, all moderate, all fast) 100 ez
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