600 WU
Do the following 6 times through:
- 200 free on 3:00
- 100 kick on 1:30
- 100 IM on 1:30
16 x 50 on the...
4 on 1:00 - 4 on :55 - 4 on :50 - 4 on :45
done in the following order - 1 free 3 stroke
400 loosen - alternate 50 free 50 long breast.
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