Warm Up
– 600 easy.
– 2 X 300 pull buoy – easy with 10 sec recovery
– 200 kick no board easy.
Main Set
– 5×100 alternate breath, long stroke, on 30 sec rest.
– 6 x 50 as 25 dril / 25 free with 15 sec recovery
– Alternate between the fist drill and catch up
Warm down
200 easy.
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