Insläpp mellan kl. 5:30-5:45.
Kategori A, B, & C
kl. 5:45-7:15
Kategori D & E
kl. 6:00-7:00
200 choice warm up
200 kick (position 11/alt armlift)
4x125 w/:30 rest (50 Drill/75 Build)
4x50 Kick w/:20 rest (25 FAST/25 easy)
4x50 w/:15 rest (25 non-free/25 free) FAST!
6x100 w/:20 rest (desc 1-3)
300 pull (with snorkel & buoy at ankles)
100 choice as cool down
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