1000 CH Warm-up
20 x 25 Fly on :30 EN2
20 x 50 on :50 EN2
Mid-pool 50's, work on turns
10 x 200 Back on 2:45 EN2
20 x 50 Brst/Free on :45 EN2
work Brst pull downs (streamline, Dolphin Kick, pull down, recover, breakout)
12 x 25 Fly Sprint Medley on :30 EN2
Relay starts
Conducting interviews for Captains during practice
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Dryland
Five times through
50 Crunches
50 Leg Lifts
50 Flutter Kicks
30 Backstroke Rows (with Stretch Cords)
50 Jumping Jacks
1 minute plank
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