8 x 25 Hand Lead Side Balance Drill (Back #1)
8 x 25 Underwater Arm Sweeps (Back #2)
4 x 25 sprint cycle
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5/3 Rounds of:
25 backstroke
50 free
75 back#1, back#2, backstroke
50 free
25 your choice
(when your rounds are completed return to your starting side)
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6/4 x 100 free on 1:30/1:45/2:00
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200 Easy
Total = 2750/2000
