Did basic PT beforehand (just exercises and stretch, no ball release).
Really nice swim!
1200 as follows:
200 swim, 200 kick on back, 200 drill (RaLaCuBa), 200 as 100 fly drill, 100 alternating double-arm and full back
300 as 100 easy free, 2 x 25 fast with 20 seconds rest
100 as 50 back, 50 free
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