WARM-UP (1000 yds) 1 x 400 choice 2 x 100 drill w/ :15s rest 75 fist drill + 25 free 2 x 100 kick on 2:45 NO BOARD as follows:25 fashion model on back + 25 streamline on back +25 L arm lead + 25 right arm lead 8 x 25 on :30 Power push-offs MAIN SET (2700 yds)...
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