600 Yard Warm-up with 25 parascope drill, 25 free 25 parascope
800 yards - 8x100 Kick with fins on back on 1:55
1600 yards- 8 x 200 swim freestyle on 3:15
500 yards 10 x 50 parascope drill on 1:15
600 yards Cool down free
4,100 yards
2.4 miles total
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