Warmup
1 x 800 competition warmup
Sculling
8 x 50 (25 sculling/25 swim) @20" rest
Shooters/Kick
8 x 50 (25 dolphin kick underwater/25 fly kick on back) @30" rest
100 easy
Turns
10 mins competition turns on competition pool
Starts
4 x start + time to 15m
Cooldown
400-600 easy
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