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300 S 200 K 200 P 100 D/S 4 x 100 Kick 2:00 25 fast/50 fast/75 fast/all fast 100 2:00 ez 4 x 200 Choice 3:00 best average 100 2:00 ez 4 x 150 Pull 2:15 descend 100 2:00 ez 4 x 100 Choice 1:30 best average 100 2:00 ez 4 x 75 IM 1:20 best average 100 2:00 ez 4 X 50 1:00 choice fast 8 x 25 Choice :40 take 2 breaths,1, 0, 1, 0, 0, 1, 2 100 cool down
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