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| Set Category | Set Description | Set Intervals |
| Warm-up | 400 freestyle 200 IM kick Karna Hai 4 x 50s Butterfly Ki drills 2 x 50s Freestyle 80% Speed |
– – |
| Pre-Set | 12 x 75s 4-free/fly/free Me Se Koi Ek 4-fly/free/fly Me Se Koi Ek 4-fly |
1:05 |
| Main Set | 10 x 150s odd Number Par -kick/drill/swim fly evens Number Par -IM |
2:15 |
| Warm-Down | 200 Easy | – – |
| Main Set | 4 x 25s Butterfly 100% Effort 2 x 50s freestyle Easy 6x thru |
00:20 |
| Warm-Down | 200 EAsy | – – |
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