200 yards warm up
5 x 100 Free/IM with 10 pushups in between on 2:00
5 rounds 30 sec on 30 sec off vertical drills (flutter kick, dolphin kick, skull) = 1 round
hands (side/out of water/ on top of head)
30 minutes aquajog with full mask and dive boots
10 x 100 fin tempo effort w/ 20 flutter kicks inbetween ( full mask, shirt and drag trunks)
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