warm up:
4 x 100 as 50 free 50 breast @ 2/220/240
8 x 25 odds - Breast Kick @ back
evens - fly kick @ back @ 45
8 x 50 kick Odds fly kick @ side
evens decend 1-4 @ 120
12 x 25 1 fly with free kick
1 fly with br kick
1 Fly swim
1 free no breath 4 @ 45 4 @ 35 4 @ 25
200 scull as 25 back scull 25 breast scull 50 choice
200 50 pull bouy low free/25 choice /25 dolphin dives
Total distance :1700 m
Yearly Distance : 65, 400m
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