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Endurance

Objective: Build endurance with repeats consisting of about 5 minutes of hard work
followed by 1 minute of rest.

Set 1 - Warm-up; Dist = 400
4 X 100 - Drill 300, Freestyle 100 as follows:

1. 100 Fingertip Drag Drill
2. 100 Catch-Up Drill
3. 100 Fist Drill
4. 100 Freestyle

Set 2 - Short Cruise Repeats, as follows:

Set 4 - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Training Cat: REC
Swim quietly with long strokes.

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