Disclaimer: Not Given no new guys
Warmup: Swim 10 Lengths
The thing before the thang:
-4 lengths motor boat
-4 lengths arms only
-rinse and repeat
-4 lengths dolphin kick
-4 lengths arms only
-rinse and repeat
Thang:
Dora: 50 swimmers push up; 100 swimmers pull ups; 150 flutter kicks 4 count all done while partner swims 6 lengths and switch.
Swim Sprints
-set of 10 / 1 length in 30 seconds
-set of 4 / 1 length in 25 seconds
Tread Water
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BOM