4 x 75 - 50 pt to pt/25 double-arm backstroke
Do the following sequence twice:
:30 vertical kick
100 free steady
:30 scull
100 free steady
On-deck exercise - coach's choice*
200 pull negative split
Cool down - 4 x 25
*If on your own, choose one of the following:
Pushups
Deep-end muscle-ups
Dips on the block
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