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Today

Here is was :)

*warm up: 75, 150, 225, 300 free with two laps stroke in there

add pull gear for:
*125, 250, 375, 500, 375, 250, 125
250 and 500 are strong, others are breathe every third stroke, work on balance

pull option for:
*125, 100, 75
*100, 75, 50
*75, 50, 25
first swim is stroke to free
second swim is strong
third swim is catch-up
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