Sunday November 23rd

Lanes 1+2:

Warm up:
100m FS, 50m BS, 50m BR/S - 2 times

Set 1:
75m FS, 25m BR/S - 5 times

Set 2:
50m BS - 6 times

Set 3:
8 x 25m FS - 2 times

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Lanes 3+4:

Warm up:
100m FS, 50m BS, 50m BR/S - 2 times

Set 1:
75m FS, 25m BR/S - 6 times

Set 2:
50m BS - 6 times

Set 3:
8 x 25m FS - 3 times

**********

Lanes 5+6:

Warm up:
100m FS, 50m BS, 50m BR/S - 2 times

Set 1:
75m FS, 25m BR/S - 7 times

Set 2:
50m BS - 6 times

Set 3:
8 x 25m FS - 3 times