Swim 2400 yd
WM
4x100 Freestyle Swim (Streamline Kick every 4th 25), rest :20
Build up (x8)
1x25 Zipper pull drill
1x25 Freestyle Push & Glide, rest :10
on deck - 10 air squats
Core
1x600 Freestyle Pull w/buoy, rest :60
8x100 Freestyle swin w/fins, rest :15
Cool (x2)
1x50 Freestyle Swim easy, rest :15
1x50 Breaststroke easy, rest :15
4 for the core
- plank 1 min
- side plank 1 min
- opposite side plank 1 min
- plank 1 min
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