WARM-UP (1300 yds) 1 x 300 drill/swim as follows: 25 drill + 25 swim + 50 drill + 50 swim + 75 drill + 75 swim 1 x 500 swim as follows: 25 moderate + 25 EZ + 50 moderate + 50 EZ + 75 moderate + 75 EZ + 25 FAST + 25 EZ + 50 FAST + 50 EZ 1 x 500 kick as follows: 25...

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