We will be having a relay practice in some of the lanes in the deep end today, all are welcome.
Or you can choose to do this:
600/400 free
200 pull
4 x 100 drill/swim/drill/swim
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5/4 Rounds of:
(15 secs rest between each)
50 kick
100 pull
100 swim (moderate pace)
50 SPRINT
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200 Easy
Total = 2900/2400
