500 m Warm-up
15 X 100 m pulling [moderate - fast]
6 X 100 m kicking [Still very weak... need to work on kick frequency]
600 m Drills [Single Arm/ Catch up]
50-100-150-200-150-100-50 Pyramid [Slowed down during 200m]
100 m Cool Down
2 X 25 Sprint 75 Stoke
50 m Cool Down
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