A:
600 Swim
12x50 kick with fins 6- Fly kick 6-Free :55
4x100 Descend 1-4 to 95% 1:45
3x500 1-Pull 2-Kick with fins 3-Build to fast 7:30
12x25 with fins o-UW fly kick e-fly swim :40
300 Pull DPS
200 Easy
B:
600 Swim
6x50 kick 2-free 2-back 2-choice :10
3x100 Descend to 90% :15
3x300 1-Pull DPS 2- Kick 3- Swim build to 80% :20
10x25 5-Fast/Easy 5-Easy/Fast :10
200 Easy
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