Warm-up: 300 FS-200 kk-100 IM
Kick: 200 Free SK 12+3 (12 kicks on your side, 3 strokes to switch sides)
Kick: 3x100 choice descend 1-3
Kick 200 Free SK 12+3
Kick 4x50 choice - race
Swim 50 build FS-100 Breathe every 5 FS- 150 choice moderate - 200 easy
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Oh What a Year! 2020 in Review
January 2020 We started the year with a bang. Zach Ward traveled to Knoxville to compete in a TYR Pro Series meet. This was a long course ...
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Parents you may order a t-shirt for yourself by reply email with your size. They are $10 for parents (we already have swimmers sizes and th... -
We have a few social media platforms that we use regularly to communicate with you. Please make sure you are following us to stay up to dat... -
Kastaway has extra team t-shirts in red with our new logo at their Worthington store. The shirts are lightweight red shirts, a real nice wei...
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