Warm Up: 200m
Total Immersion Drills : 400m
Main : 800m FR (25m head up, 25m slow)
Sculling : 400m
Sprints : 10 x 50m
Warm Down : 200m.
Total = 2500m.
Total Immersion Drills : 400m
Main : 800m FR (25m head up, 25m slow)
Sculling : 400m
Sprints : 10 x 50m
Warm Down : 200m.
Total = 2500m.
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