• Cr swim 10min
  • Ba swim 10min
  • Br kick +board 15min
  • Br pull +buoy 25m *4
  • Br swim 5min
  • Cr pull 10min
  • (rest)
  • Cr swim EN1->EN2 20min
  • Ba kick 10min
  • Cr fist-pull +buoy max 25m *4
  • down 50m

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