***We are still trying to figure out how to post a video on here, that shows excellent swimming technique underwater. Stay tuned....
W.U. 5 x 100
1. swim 2. kick 3. pull 4. swim 5. back/breast
dr. set:
6 x 100 on :20R
odd: 25 back kick/25 back swim/50 swim
even: 25 FTD/25 fist/50 swim
M.S.
4 x 400
1. swim - build
2. pull
3. 4 x 100 sw desc. 1-4 on :15R
4. 50 free/50 no free (as cooldown)
Total: 2700m
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