August 13, 2025

300 Swim
3 x 100 Choice - Drill / Swim by 50
4 x 50 IMO - Drill / Swim by 25
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4 x 25 Fly
3 x 50 Breast
2 x 75 Back
4 x 100 Free

4 x 100 Free
2 x 75 Breast
3 x 50 Back
4 x 25 Fly
Rest :30

2 x 25 Choice - Sprint
1 x 100 Free - Easy

1 x 100 Choice - FAST
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Cool Down