Stretching and light dryland activities. 321 Warmup; 300 swim choice, 200 pull,100 kick. 6 x 50 kick on the 1:00, 8 x 25 kick on the 30. 8 x 50 from a diving start ( alternating free and fly). 500 freestyle . Starts and turns, Bands and chutes ..... 300 warm down.
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