Warm-Up (1200 yds) 1 x 400 choice 2 x (2 x 100 – 50 drill + 50 swim w/ :15s rest) Round 1 Drill: Paddle on head Round 2 Drill: Buoy pull 1 x 200 kick – alternate 50 hard w/ 50 EZ 2 x (4 x 25 on :30) Fast to EZ EZ to Fast All EZ All Fast Main Set (1125 – 2700 yds)...
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