Warm-Up (1000 yards) 1 x 400 Every 4th 25 is streamline kick on your back 4 x 50 on 1:00 Light hands drill w/ buoy 1 x 200 pull Keep hands light 8 x 25 on :30 Odds are smoothEvens are build to a sprint finish Main Set (2300 yds) 5 x 200 on 4:00 First 50 is a...
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