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\"\"<\/figure>\n\n\n\n

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\"\"<\/figure>\n\n\n\n

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\"\"<\/figure>\n\n\n\n

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3. \u672c\u8bad\u7ec3\u8ba1\u5212\u5185\u5bb9\uff0c\u5982\u6d89\u53ca\u76f8\u5173\u77e5\u8bc6\u4ea7\u6743\u3001\u8457\u4f5c\u6743\u7b49\u4e8b\u5b9c\uff0c\u8bf7\u53ca\u65f6\u4e0e\u6211\u4eec\u8054\u7cfb\u3002<\/p>\n\n\n\n

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\"\"<\/figure>\n\n\n\n

\u5185\u5bb9\u8be6\u60c5<\/p>\n\n\n\n

T:100 FR 1 leve l \uff0850m\uff09<\/p>\n\n\n\n

300 IM activate<\/p>\n\n\n\n

1\u00d7<\/p>\n\n\n\n

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1\u00d7<\/p>\n\n\n\n

    4\u00d7100   FR tech@2:00\uff0815 under kick-35 kick-15 under kick-35 swim\uff09<\/p>\n\n\n\n

1\u00d7<\/p>\n\n\n\n

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2\u00d7 <\/p>\n\n\n\n

    3\u00d7200 IM PULL@3:00-2:50-2:40<\/p>\n\n\n\n

    4\u00d750     FR PULL@0:50-0:45-0:40-1:00<\/p>\n\n\n\n

1\u00d7<\/p>\n\n\n\n

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    1\u00d7100  FR@1:15  reference 1:05   <\/p>\n\n\n\n

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    1\u00d750    FR easy@1:00  <\/p>\n\n\n\n

    1\u00d750    FR@0:30   reference 0:27   <\/p>\n\n\n\n

    1\u00d750   CHO easy@1:30<\/p>\n\n\n\n

1\u00d7<\/p>\n\n\n\n

    2\u00d7200 IM easy@3:30<\/p>\n\n\n\n

1\u00d7<\/p>\n\n\n\n

    1\u00d750   FR Jump@1:00  reference 0:26  <\/p>\n\n\n\n

    1\u00d7100 FR@1:30   reference 1:00   <\/p>\n\n\n\n

    1\u00d750    FR@0:50  reference 0:28   <\/p>\n\n\n\n

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    1\u00d750    FR@0:45   reference 0:35   <\/p>\n\n\n\n

    1\u00d7200  FR@2:30   reference  2:00-2:05   <\/p>\n\n\n\n

1\u00d7<\/p>\n\n\n\n

    4\u00d7100 BK@2:00 (50 singl-50 double\uff09<\/p>\n\n\n\n

1\u00d7<\/p>\n\n\n\n

    1\u00d750     FR Jump@2:30  25 fast-25 easy<\/p>\n\n\n\n

    1\u00d750     FR Jump@2:30   reference 0:24  <\/p>\n\n\n\n

    1\u00d7100   FR Jump@4:00  last 75 fast<\/p>\n\n\n\n

    1\u00d7100   FR Jump@1:30 reference 0:56<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

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\"\"<\/figure>\n\n\n\n

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