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UPDATE WORKOUT
300 choice 200 kick 100 drill/scull 6x50 odds :40 evens :50 2 x 200 @ 2:40 1 x 300 25 stroke/50 free x4 cont @ 4:15 3 x 100 @ 1:15, 1:10, 1:15 50 active recovery 2 x 200 @ 2:35 3 x 1:50 desc @ 2:10, 2:00, 1:50 3 x 50 sprint choice @ 60 50 active recovery 2 x 200 @ 2:30 6 x 75 all ez, 25 fast/50 ez, 50 fast/25 ez, all fast, all ez, sprint 6 x 25 choice sprint @ :30 4000 w/o cool down.
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