Warm Up
400 Choice
300 Pull, Only Buoy
2X100 IM
100 Kick
Pre set
3x100 Desc
4x50 Blast 3,5,7,9 Strokes
100 Buoy at ankles
Main Set
15x 10 Threshold
Pull Set 2x ( 1st with paddles 2nd time only Buoy)
200 Pull
200 Pull
100 Pull
Cool Down 200
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@Kyle.brill
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