16 x 100
4 free swim @ 150/2/210
4 kick choice @ 210/220/230
4 Single Arm Fly/ Free @ "
4 as 50 back or breast / 50 free @ "
3 x 100 IM swim @ 135/145/2
12 x 25 fly swim
2 @ 45
2@ 35
2@ 30
100 IM @ 120/130/135
Total distance : 2300m
Yearly distance: 44, 700m
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