Swim (1200m)
2x
4 laps freestyle (100m)
4 laps freestyle kick (100m)
2x (no fins)
4 laps freestyle kick (100m)
4 laps breastroke kick (100m)
2x (with fins)
2 laps butterfly kick (50m)
2 laps back kick (50m)
2x (with fins)
1 lap underwater (25m)
1 lap recovery (25m)
4 laps freestyle (100m)
1x (no fins)
2 laps freestyle kick
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