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並前往https://www2.perimeterinstitute.ca/personal/rblume-kohout/triatomics/Workout_09_23_03.pdf

Warmup (600) 300 choice 200 kick 100 flutter (sugg. sidekick ...

100 flutter (sugg. sidekick). •. 100 dolphin (sugg. w/o board). •. 4 x 25 sprint on :45 – the point is to get your heart rate up high.

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