500 FR-150pull or fin swim-3 x 50 (FL/BK, BK/BR, BR/FR)-rest :30- 300 FR-150 pull or fin swim-3 x 50 (BK/BR, BR/FR, FR/FL-rest:30-100 FR-150 pull or fin swim-3 x 50 (BR/FR, FR/FL FL/BK).
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500 FR-150pull or fin swim-3 x 50 (FL/BK, BK/BR, BR/FR)-rest :30- 300 FR-150 pull or fin swim-3 x 50 (BK/BR, BR/FR, FR/FL-rest:30-100 FR-150 pull or fin swim-3 x 50 (BR/FR, FR/FL FL/BK).