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Warm-up (400 yds) 1 x 400 choice 4 x :40s vertical kick :10s arms at sides + :10s arms across chest + :10s forearms out of the water + :10s streamline arms + :30s rest Drill/Technique Set (600yds /one round) – 1200yds/two rounds) Start from front float, not wall 4 x...