1 minute rest between sets
1 x 300 on 5:00 rev IM D/K/S REC
20 x 50 choice EN1-EN2+
1-4 on 1:00
5-8 on :55
9-12 on :50
13-16 on :45
17-20 on :40
10 x 25 on :35 DK SLOB EN2
12 x 50 on 1:10 NOVA style EN2+
5 x 250 on 3:40 EN2
fr, bk, fr, bk, fr by 50's
1 x 400 on 7:00 breast EN1
25 SPDK/25 MDPS
5 x 100 on 1:45 breath control HYP
4,300 Yards
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