Warm up:
2 x through this 3 x 100 free
2 x 50 Breast on 60 or 70
200 back
First round free on 140/150/2/220
second round free on 130/140/150/2
200 back first round on 410/430
200 back second round is a build where last 50 is suppose to be strong !!!
3 x 300 pull 2 rounds on 430 one on 405 other options are +15 + 30 seconds or all on 530
8 x 50 2 k
2 sw
odds on 105
evens on 55!
Total 2500 m! Done in only 50 min :) Good Job to everyone who was there!
Yearly total : 12100
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