Stretching and light dryland. 321 Warmup- 300 Swim, 200 Pull,100 kick. 11 x 50 Sprints (Alternating Free and stroke). 7 x 100 IM order by 100 yds( tight rest interval)-100 Fly,100 Back,100 Breast....ect. 13 x 25 SPRINT Kicks on the 30. 300 KDS RIMO warmdown.
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