12 x 50 on :55 EN1
IMO/Back
9 x 25 on :40 SP3
sprint medley
3 x 11 x 100 free EN1-EN3+
set #1 from 1:30 descend by :02 each 100
set #2 from 1:35 descend by :03 each 100
set #3 from 1:40 descend by :04 each 100
3 x 100 on 3:00 SP1
dive start sprints
5 x 200 kick on 3:15 EN1
fins & snorkels
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