Warm Up:
200 Swim
200 Kick
200 Pull
Main Set:
4X
50 Build
50 Drill
50 DPS
50 Sprint
50 Easy One time through for each stroke
2 x 150 Fly Kick no board. (Your abs should hurt after this)
2 x 150 Pull with Paddles
2 x 100 Quick
200 Moderate
200 Quick
200 Moderate
4 x 25 Underwaters
Cool Down: 300
Total: 3400
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