A:
200 choice
200 pull
200 kick
10x25 @ 30 Alt head up Free/sighting every 4 strokes
800 Free @ 14:00 (1:45 pace)
2x400 Free @ 6:40 (1:40 pace)
2x200 Free @ 3:10 (1:35 pace)
8x100 Free @ 1:30 pace
:30 rest between each
*3650
B:
100 Choice
100 Pull
100 Kick
800 Free @ 17:20 (2:10 pace)
400 Free @ 8:20 (2:05 pace)
200 Free @ 4:00 (2:00 pace)
4x100 Free @ 1:55 pace
:30 rest between each
*2100
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