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Moans, Groans and Cheers

You (I) know it is a good swim day when most everyone in the pool is moaning over the set, and Whitney and I are cheering.

*warm up: 1000 straight free

*lots of 50's and 100's drill to focus on keeping hand out in front of your shoulder (vs. putting it in the water in front of your face in the no-no zone)

*4 x 400's pulling free
1: last 100 hard
2: last 200 hard
3: last 300 hard
4: hard

*4 x 50's drill down, fast back
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