4 x (4 x 25 Choice (Technique Focus)-rest :30-100 Choice (FAST)-150 Pull (or fin swim)-3 x 50 (FL/BK, BK/BR, BR/FR)-rest :30 or :60.
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4 x (4 x 25 Choice (Technique Focus)-rest :30-100 Choice (FAST)-150 Pull (or fin swim)-3 x 50 (FL/BK, BK/BR, BR/FR)-rest :30 or :60.