300 Choice
2 * 100 IM
3 * 50 descned
8 * 200 Fly or breast on 3:15 or 3:30- extra 2 min after #44
75 stroke/25 free/50 stroke/25 free/25 stroke
or 50 stroke/25/50 stroke /25 /25 stroke /25
or 9 * 200 Free or back on 3 or 3:15 on
1-3 best average + 12
4-6 best average + 6
7-9) best average
10 * 100 best average - dif stroke - options apply and yes it could be IM
18 * 50 in no particular order on 1:20
1 * Chutes
2 * Kick with fins and snorkel
1 * rotating kick
2 * speed drills (head up with fins - consider dolphin kick or spin drill or fast hands or egg beater or fly with fins
12 * 50
3 on 45, 50 or 55
2 on 40, 45, or 50
1 on 35. 40 or 50
2 on 40, 45 or 50
3 on 45, 50 or 55
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