WARM-UP (900 – 1100 yds) 1 x 200 or 1 x 300 choice 2 x 100 – 1st 100: Paddle on head, 2nd 100: Free w/ long neck Vertical Kick: 3 x 1:00 w/ :30s rest 4 x 50 One arm buoy pull#1: Left arm – 2 catch + 1 pull#2: Right arm – 2 catch + 1 pull#3: High catch...
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