- Dynamic stretching
- 50m swim
Main WOD- 50m swim
- Swim 10 x 50 meters
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Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
Main WOD
- Pool length is 25m and down and back is 50m. Rest as needed between rounds