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  Beginner  
Intermediate
Advanced    
Warmup
300 Choice
300 Free
400 Choice
400 Free  
500 Choice
500 Free  
Pulling
2x200 Neg. Split R:30"
8x50 Fast Int.1'30"  
3x200 Neg. Split R:30"8x50 Fast
Int.1'30"   
4x200 Neg. Split R:30"
8x50 Fast Int.1'30"        
Kicking   
300 Choice
3x100 Fast Stroke Int.3'                    
400 Choice
4x100 Fast Stroke Int.2'30"
500 Choice
5x100 Fast Stroke Int.2'  
Set
4 x [
150 Stroke Technique R:1'
100 Free 85% Int.2'
50 Stroke Max]     
6 x [
150 Stroke Technique R:1'
100 Free 85% Int.2'
50 Stroke Max]  
8 x [
150 Stroke Technique R:1'
100 Free 85% Int.2'
50 Stroke Max]            
Cooldown    
200 Easy
200 Easy
200 Easy
Total  
3400 yds
4400 yds
5600 yds