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IM Set

WARMUP: 800
With Zura Alpha fins:
600 mix of dolphin, flutter, free, back

200 breast kick, various positions

MAIN SET: 1600 + 100
No breaks on this. Used a 30-second base per 25 for sendoff.

25 FL
50 BK
75 BR
100 FR
75 FL
50 BK
25 BR

25 FR
50 FL
75 BK
100 BR
75 FR
50 FL
25 BK

25 BR
50 FR
75 FL
100 BK
75 BR
50 FR
25 FL

25 BK
50 BR
75 FR
100 FL
75 BK
50 BR
25 FR

100 EZ pull recovery

BREAST SET: 250
5 X 50 whole-stroke breast with pull buoy on 1:00 sendoff [held :45]

WARMDOWN: 250
250 EZ freestyle pull plus 3 starts from the blocks

Total Yardage: 3000