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https://www.youtube.com/watch?v=OsC-UXzwN8Y
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We do these things called snakes where its like a regular 100 im but you switch lanes. So you start in 1 transition into 2 transition into 3 and then transition into 4. While you're waiting outside of the pool for your turn you do like 5-15 push ups of squats. Depends on what the coach says
this is like my practice when i was 8