Regular:
Warm Up:
200 free
200 free kick
200 free pull
100 free
Main Set:
4x50 breast pull
4x50 breast kick
4x50 breast
200 free
500 choice kick
200 free
6x25 choice SPRINTS
4x50 free SPRINTS
100 easy choice
Cool Down:
6x25 underwaters
200 easy free
Total Yards: 3000
Advanced:
Warm Up:
200 free
200 free kick
200 free pull
100 free
Main Set:
4x50 breast pull
4x50 breast kick
4x50 breast
200 free
500 choice kick
200 free
6x25 choice SPRINTS
4x50 free SPRINTS
100 easy choice
4x100 IM
2x100 IM kick
2x100 IM pull
100 IM
Cool Down:
6x25 underwaters
200 easy free
Total Yards:3200
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