Warm Up:
100 freezy
3x150 free
3x150 free-stroke-free
3x150 free-kick-free
3x150 IM (omit 1 stroke)
RI :10 b/tw each 150
Main Set:
2x thru
400 free on base
100 IM (:20 RI)
50 kick fast (:30 RI)
Total: 3000
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