Saturday Oct 7

200 Choice

4 * 25 done as 15 fast/10 long with a small descend on the 15m fast (93, 95, 97, 100 % speed)

50's on 1:01 - always back by the top to avoid elimination

9 * 100 Kick

3 on X +15

3 on X + 5

3 on X

5 * through

Everything on 1:30

Build choice into the last 25

Last 25 is always sprint

Rd 1 last 25 Fly

Rd 2 last 25 Back

Rd 3 last 25 Breast

Rd 4 last 25 Free

Rd 5 last 25 Kick

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