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Originally written for Sailfish on Nov 25, 2019

#gold

Warm up

800 S.K.P.S.

Pre set

8x50 Descend @1:00

Main set

8x200 ascend/Descend @3:00

Pull/kick set

2x

2x200 Breath [3/5/7/3] @3:15

Rest 1:00

2x75 kick R/L/BK @1:30

Rest 1:00

4x25 F.E.E.F. @0:40

Warm down

300

#Bronze

Warm up

200 sw

200 k

200 pull

Pre set

8x25 F.E.E.F. @0:45

Main set

2x100 P.S. @2:30

Rest 1:00

4x50 build @1:20

Rest 1:00

8x25 F.e.e.f. @0:45

Rest 1:00

#Bronze+

Warm up

200 sw

200 k

200 p

pre set

10x50 @1:00

Main set

2x100 P.S. @2:15

Rest 1:00

4x50 build @1:05

Rest 1:00

8x25 F.E.E.F. @0:45

Rest 1:00

Warm down

200

#silver

Warm up

600 S.K.P.S.

Pre set

8x50 Descend @1:10

Main set

2x200 Build @3:30

Rest 1:00

5x100 @1:50

Rest 1:00

Pull/kick set

2x

2x150 Breath [3/5/7/3] @2:45/3:00

Rest 1:00

2x75 kick R/L/BK @1:45

Rest 1:00

4x25 F.E.E.F. @0:40

Warm down

300

DISTANCE

TIME

STROKE

TYPE

INTENSITY

EQUIPMENT

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