4 x 75 @ R :15 - kick on side/6-beat switch/catch-up by 25
8 x 100 free @ R :30 - "Speed Play"
1 - Sprint 1st 25
2 - Sprint 2nd 25
3 - Sprint 3rd 25
4 - Sprint 4th 25
5 - Sprint 1st 50
6 - Sprint middle 50
7 - Sprint last 50
8 - Sprint 100
Cool down - easy 200
Total - 1800
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