Gold - ANC

200 ch

20 x 50 on :50 EN1+
alt 2 free, 2 back

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one of the following sets

8 x 200 on 2:50 reverse rotate 50 back through EN2

or

12 x 75 on 1:15 rotate 25 back EN2
9 x 25 on :45 sprint medley SP3

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8 x 50 on 1:10 bk/brst EN3

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one of the following sets

600 back EN1
2 x 300 IM EN1
4 x 150 Free EN1
:10 rest after each

8 x 50 free drill on 1:05

or

5 x {1 x 100 fr on 1:20 EN1+
{1 x 200 fr on 2:50 build EN1+_EN2+
{4 x 50 free EN3
the 50's are on 1:00,:55,:50,:45,:40 by round

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