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300 Fr 4:30 200 KK 4:00 100 IM 1:40 200 PU 2:45 100 drill 1:45 100 ez/build/ez/fast 4x125 IM 1:50 50 ez 1:00 4x125 first 25 IMO 1:40 50 ez 1:00 KK with fins: 4x100 broken 1:30 just make interval 1. 50 on :60, 50 on :30 2. 50 on :55, 50 on :35 ... 7x50 IM transition :50 50 ez 1:30 4x50 underwater/ez 1:00 50 ez 1:00 4x50 1:00 IMO/fr hold :35 50 ez 1:00 4x50 1:00 FR variable 100 CD
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