Warm-Up (1000 yards) 8 x 50 on :55 Descend 1-4, 5-8 6 x 50 Drill w/ :15s restOdds are weightless hands, Evens are moving buoy (knees to ankles) 3 x (4 x 25 on :30)Round 1: Free w/ paddles – Count your strokesRound 2; Free w/o paddles – Keep the same stroke...
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