10 minute warm-up
300 kick-drill-swim IM order
2 rounds of 4 x 50 golf (increase efficiency). 1st round free, 2nd non-free
5 x 200 build into favorite stroke. 1. All free 2. 50 stroke 150 free 3. 100 stroke 100 free 4. 150 stroke 50 free . Masters Minute. 5. 200 stroke
50 easy
5 x 100 build into least favorite stroke. Same pattern as above by 25
50 easy
5 x 50 kick odds fast, evens easy
10 x 25 , odds fast, evens easy
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