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3x 200 or 300 swim 4×50 descend @ int 10-20rest R1=pull, R2=kick, R3=swim
3x 400 broken, 10s between each segment 200-600 easy swim/rest as needed
Ch1= 50/100/100/100/50 Ch2= 100/150/100/50 Ch3= 8×50 ch4=?