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- ~~~Warm Up
- 100 Free, 100 Choice, 100 Kick
- ~~~(300)
- ~~~Drills
- 24x25@:40 IMO: 6 fly, 6 back...
- 1&4) Underwater
- 2&5) Drill
- 3&6) Swim
- Fly Drill: 2 Up, 6 Under D's
- Back: Triple Switch
- Breast: 2 Up, 1 Pullout
- Free: DPS Tarzan
- ~~~(600/900)
- ~~~Equipment
- (I don't know how beepers work)
- 4x75 @1:15/1:25 Slow beeper w/paddles
- 4x75 @1:15/1:25 one step faster beeper
- 4x75 @1:05/1:15 another step faster beeper w/fins
- 4x75 @1:05/1:15 faster beeper *fist* w/fins
- 4x25 @:30/:35 Fast swim, but beeper at the same pace
- ~~~(1300/2200)
- ~~~IM Kicking!
- [[1x25 Swim DPS
- [[1x50 Kick (Round 1 KoB, 2 KwB)
- [[x2
- [1x 50 Swim OTB
- [x4 IMO by round
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