2 x {3 x 150 IM (1-2-2-1, 1-2-1-2, 1-1-2-2)-150 pull or fin swim-4 x 75 FR (Descend 1-4)-rest :30 or :60}.
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2 x {3 x 150 IM (1-2-2-1, 1-2-1-2, 1-1-2-2)-150 pull or fin swim-4 x 75 FR (Descend 1-4)-rest :30 or :60}.