Warmup
1 x 200 choice
3 x 100 (25 sculling/25 stroke build) @20" rest
8 x 50 (25 kick/25 spiking 4/6) @60"
Preset (w/fins) @30" rest
10 x 75
Odds - 25 Sprint/50 easy
Evens - 50 fast/25 easy
Lactate Clearance
1 x 400 R1
Main Set
12 x 25 All-out for time from a push @3'00" rest
Cooldown
20 minutes competition warm down
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