WARM-UP (1300 yds) 1 x 300 choice 2 x 200 drill by 50s:50 pull w/ buoy + 50 pull w/ buoy between knees +50 pull w/ buoy between ankles + 50 free 6 x 50 free on 1:00 w/ 2 fly strokes off of the walls 6 x 50 choice kick on 1:15 MAIN SET (2000 yds) 4 x 500 as follows:#1:...
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