Warm-up (1200 yds) Two Rounds(First round interval is on the left, second on the right.) 4 x 50 on 1:05/1:00 or 4 x 50 on 1:20/1:15 2 x 100 on 1:50/1:45 or 2 x 100 on 2:00/1:55 1 x 200 on 3:15/3:10 or 1 x 200 on 3:45/3:40 Drill Set–(300 yds) 6 x 50 on 1:00 or...
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