4 x 25 stroke count- get average. 10 RI
20 x 25 stroke count - 4 from your average
:25, :30, :35, :40
If you are not at the wall when you reach your goal stroke count,
kick in on your side.
take a :30 break at half way point
12 x 50 pull :50, 1:00, 1:10, (8 x 50 on 1:30)
20 x 25 pulling
:30, :35, :45
fast turn over!!!
take a break at half way point
1 x 500 pull Bilateral breathing
Total 2200 yards + Warm Up
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