This is a long one! The masters only complained a little bit ;)
Warm Up: 1000m
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200
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4*50
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200
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4*50
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200
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IM Kick
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Dec. 1-4(FR)
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IM Drill
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Dec. 1-4(FR)
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IM Swim
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@10-15
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@B+5
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@10-15
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@B+5
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@10-15
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Main Set: 3000m
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100
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4*50
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300
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8*50
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500
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1
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Free
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Kick (EZ/F)
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Free
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Stroke(Sw/DR)
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Free
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@B+5
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@B+15
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@B+10
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@B+10
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@B+15
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2
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Free
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Stroke(Sw/DR)
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Free
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Kick (EZ/F)
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Free
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@Base
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@B+10
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@Base
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@B+15
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@Base
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I liked this set (a high statement from a hater of distance freestyle)! The set was broken up nicely so the 500s weren't too unpalatable. Welcome back, we missed you!!
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