Warm-Up (800 yards) 1 x 400 choice 4 x 50 pull on 1:00 1 x 200 choice descend by 50s Drills – Balance (400 yds) 4 x 50 w/ :15s rest – 25 mummy* + 25 backstroke Turn Drill – 5 x Kick Turn (Start w/ arms extended holding on to wall kicking. Take a breath. Tuck and flip....
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