Swim - 900 yds. total
• 2 x 100 yards crawl warmup
(rest :30 between 100sets)
• 4 x 25 yards windsprints resting :30 between lengths
• 4 x 50 yards crawl resting :15 between laps
• 4 x 25 yards windsprints resting :30 between lengths
• 4 x 50 yards crawl resting :15 between laps
- 100 freestyle warmdown
• 2 x 100 yards crawl warmup
(rest :30 between 100sets)
• 4 x 25 yards windsprints resting :30 between lengths
• 4 x 50 yards crawl resting :15 between laps
• 4 x 25 yards windsprints resting :30 between lengths
• 4 x 50 yards crawl resting :15 between laps
- 100 freestyle warmdown
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