Warm-up (850 yds) 3 x 150 Tighten Up Drill – Free or Back – 8 x 50 on 1:00 – 25 drill + 25 swim#1,5: 6-3-6#2,6: Sailboat for Apple, Peaches, Pumpkin Pie, then switch#3,7: Fists#4,8: Quick cadence 6 x :40 vertical kick with switching, :20s rest Pre Set (500...
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