REMEMBER TO TELL YOUR FRIENDS AND YMCA MEMBERS THAT OUR TEAM IS FREE IF YOU ARE A YMCA MEMBER AND NO NEED TO REGISTER FOR US MASTER TEAM UNLESS YOU WANT TO DO A MEET!
A:
400 SWIM
300 IM DRILL
200 KICK
500 PULL DPS
10X50 KICK O-FREE E-STROKE
4X200 80% FREE 3:30
5X100 O-IM E-STROKE
2X300 DESCEND GOOD DPS AND KICK
200 COOL-DOWN
B:
400 SWIM
500 KICK WITH FINS
3X100 DESCEND FREE :30
6X75 O-FREE, BACK, BREAST E- BACK, BREAST, FREE :30
2X100 1-IM 2-STROKE :15
6X50 KICK O-FLY E-BREAST :20
3X100 IM SWIM 80% :30
200 COOL-DOWNN
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