SCY
16 x 75 EN1-EN2
#1-4 SKS on 1:30 EN1
#5-8 Sw/Sc/Sw w paddles on 1:30 EN1
#9-12 Fly/Bk/Brst on 1:20 EN1+
#13-16 Free on 1:10 EN2
7 x 50 on :50 EN1-EN3
descend 1-7
10 x 50 on 1:30 EN3
alt Free/Strk FAST w/fins & paddles
6 x 75 on 1:45 Breath Control HYP
8 x 200 on 3:15 EN2-EN2+
odds kick with fins
evens stroke hold 2:40 or better
parachute sprints in deep end
4 x 12.5 on :30
#1-3 with parachute
#4 without
4,400 yards
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