warm up - 800
400 B/F
4x100 K/S
main - easy aerobic
5x(4x75)
mix of swim, drill, kick, free and back
warm down - 200
2500 SCM
dryland:
cat/camel
all 4's WBing
supine shld ER/abd with breathing
sidelying shld IR stretch
standing shld ER stretch
gastroc/soleus stretch
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