Warm up:
- 300 Free
- 100 kick
- 4 x 50 Build with 15 sec rI
- 300 Pull
Main Set A:
- 1 x 300 Pull with 20 sec RI
- 6 x 50 Fast with 15 sec RI
- 1 x 300 Pull with 20 sec RI
- 4 x 50 Fast with 15 sec RI
- 2 x 300 PUll N/S with 20 sec RI
- 2 x 50 Fast with 15 sec RI
Cool down:
- 200 choice
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