Warmup
1 x 300 choice
4 x 75 IM switch @20" rest
4 x 50 spiking 4 /8 @60"
USRPT (200m)
20 × 50 free @60"
LC - 1 × 200 R1
USRPT (200m)
20 × 50 stroke @60"
LC - 1 ×200 R1
USRPT (100m)
16 × 25 @40"
Cooldown
400-600 combining kick/sculling/drill
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