Warm-up: 300 FS-200 kk-100 IM
Kick: 200 Free SK 12+3 (12 kicks on your side, 3 strokes to switch sides)
Kick: 3x100 choice descend 1-3
Kick 200 Free SK 12+3
Kick 4x50 choice - race
Swim 50 build FS-100 Breathe every 5 FS- 150 choice moderate - 200 easy
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