Warm-up:Dynamic stretching (shoulder rotations, hip rotations, knee rotations, and bend and reach)
Swim 1/2 mile - That’s 17.5 laps, or 35 lengths of the Harney pool
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Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!