Warm up: 4x100m even pace - 15sec
2x100m single arm, arm out in front, 6strokes left, 6strokes right, 6 full strokes - 20sec
2x100m distance per stroke - 20sec Count your strokes per lap and try and reduce
6x200m - 30sec
2x100m easy any stroke cool down - 20sec
Koach
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