15*50
1-5 on 1:00 max 2 free
6-9) K/S, S/K on :55
10-12) IM Switch on :50
13-14) Swim on :45
15) Fly
Relay takeover and Start turn finish relays for speed
Warmdown with
5 * 100 ascend on 1:30, 1:40 or 1:50 (PB + :30
8 * 25 2 strong, 1 long, 2 strong, 3 long on :30 or :35
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