Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim choice, 200 Pull, 100 Kick. Main set : 20 x 100 vs. Blue Golds 20 X50 same interval. 50 scull 2 x 150 pull( one build,one BC).50 scull . 6 x 75 kick. 2 x 200 stroke drill. 200 warm down.
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