Dynamic Stretching and light dryland core strengthening.222 Warmup: 200 Swim Choice,200 Pull or Drill,200 Kick. Today is 4 x 4 day ; We will swim 4 blocks of 4 x 125 in varying orders and intensities. 50 Scull, 200 Drill. 12 x 25 Callouts. 300 Warmdown.
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