400 Fr/Bk by 100 fist/swim by 50
300 Pull Free with paddles top straps only
300 IM Kick (200/100)
4 * 50 descend
3 times thru 1) 50 done as 15/25/10 2) 50 done as 15/25/10
2 * 25 15/10
4 times thru 2 * 25 with fins Head up free or fly, breast fast hands, back spin drill on 1:00 50 build to high turnover at 35m mark and hold on 1:30 25 build to hight turnover at 15m mark and hold on 1:00
200 long off stroke - 6 kicks, 2K1P on 4:30
15 * 100 1-3 descend on X + 10 4-12 hold #2 at X 1-15 ascend on X + 10
600 with open turn pause and great 1st breakout stroke(s)
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