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Originally written for Corvallis Aquatic on Dec 26, 2020

warm-up

1x600 swim

1x

4x150 EN1 free @1:55

4x125 EN1 free @1:35

1x300 NS free @3:30

2x50 FAST choice @1:00

3x150 EN1 free @1:55

3x125 EN1 free @1:35

1x300 NS free @3:30

2x50 FAST choice @1:00

2x150 EN1 free @1:55

2x125 EN1 free @1:35

1x300 NS free @3:30

2x50 FAST choice @1:00

1x75 easy

DISTANCE

TIME

STROKE

TYPE

INTENSITY

EQUIPMENT

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