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- Ideally Part I should take less than 17 minutes - if you would like to work on DU instead of Penguins, match the number of reps with time on the clock for the Rx rep scheme.
- Please play close attention to reps for scaling.
- Don't know how far 500m etc are? Easiest way to judge is to average 100m takes roughly 0:30 (0:15 out/0:15 back) - it's a little high, but close enough!