600 Pull "-" brerathing every 5 or snorkel when swimming free.
3 * 100 IM (8/10/1/6) dolphin kicks off walls.
At 6:16 start
5 * 100 descend on 1:30 +/- 5 or 10s
Free or Back
Three times thru
4 * 100 swim long on 1:45
500 Strong on 7:30
Round 1: 500 is 10×50 on :40 or 45 - best average
Round 2: 5×100 on 1:20/1:25 or 30 best average
Round 3: 500 from the block
then 4 * 200 with fins on 4:30
1) all kick 2) 150 kick/50 Swim 3) 100 kick/100 Swim 4) 50 kick/150 swim
Breast or Fly and/or K Three times thru Middle round free or back if needed but if you can do it kick...
Last 2 rounds could also be done IM - 75 = Fly/Bk/Br, 50= Bk/Br, 25 = Bk or Br
100 on 1:40
75 on 1:25
50 on 1:00 25 on 55 25 on :30
50 on 1:00
75 on 1:30
100 on 2:00 (no extra rest - a 100 on 2:00 is extra!
10 * 100 - 25 fast on :20/75 drill or slow swimming on 1:40 - long wallsl
then 4 * 200 with fins on 4:30
1) all kick 2) 150 kick/50 Swim 3) 100 kick/100 Swim 4) 50 kick/150 swim
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