Warm-Up (1200 yards) 1 x 300 choice swim or drill 12 x 50 choice stroke @ a moderate pace on :55 4 x 75 kick w/ board w/ :20s rest, descend 1-4 Main Set (2000 – 2250 yds) 3 x ((2 x 25 on :45) + 1 x 150 on 3:00)25s are one-arm twisted hip drill – try...
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