Swim (1200m)
4
x 50m breastroke/backstroke (200m)
3
x 100m freestyle kick/butterfly/backstroke kick/butterfly (300m)
4
x 50m (25m hard/ 25m easy) (200m)
100m
breastroke kick
4
x 50m freestyle/butterfly kick (200m)
100m
breastroke
100m
freestyle/backstroke
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