[1 saat koşu]

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400m fr dr ez

400m RIMO mod

6x150m mod 50 fly - 50 bk - 50br [20" rest]

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12x50m build fly - fr @01:05 [1x fly - 1x fr]

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[a2]

8x50m br mod @01:08 [T:48"]

4x100m br mod dr @01:56 [T:01:36 - 25m3 kicks per pull - 25 pull - 50 sw ]

6x150m br mod dr @02:44 [T: 02:24 50m 2 kicks per pull - 50m 2 up 2 down - 50m sw]

3x300m br mod dr @05:08 [T: 04:48 100m 2 kicks per pull - 100m pull - 100m sw]

4x150m br mod @02:44 [T: 02:24]

4x100m br mod @01:51 [T: 01:31]

8x50m br mod @01:08 [T:48"]

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300m ch ez