Warm-Up (600 yards) – Rest as long as you feel you need 200 SKP Drills: Rotation and Balance – (300 yds) 1 x 100: 6 & 6 drill 1 x 100: 6 – 3 – 6 drill 5 x noodle turn drill 1 x 100 free Main Set (1800 yds) 8 x 100 Rest = :15sOdds are 50 drill + 50 swim#1: Catch-up...
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