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400 swim 300 kick 200 pull 100 drill/scull Round 1 Round 2 Round 3 1 x 200 IM 3:00 kick fins 3:00 snorkel/no gear 2:40 2 x 150 IM no free 2:20 free fins 2:40 pull buoy 1:55 3 x 100 IM 1:30 kick fins 1:30 pull buoy+paddles 1:15 4 x 50 prog. IM :50 choice fins :50 fins and paddles :50 4000 (bail out) 3 x | 2 x 200 2:30 | 1 x 100 2:00 1 x 100 1:10 100 easy 3 x | 3 x 100s pace 1:15 | 1 x 100 2:00 1 x 100 1:10 100 easy 7100 bring your fins
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