Welcome Back Workout – Focus: Rhythm 11/20/23 Warm Up and Drills (1200 yds) 1 x 400 choice Vertical Kicking: 6 x :45s kick + :15s rest 4 x 50 One Arm Swim + 50 Both arm swim w/ one paddle Non-stroking arm is extended w/ paddle, Breathe toward stroking arm 8 x...
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