400 Maintain Stroke count and dolphin kicks off walls
300 Dif stroke maintain stroke count and kicks off all
400 with fins every 4th 25 kick - kick starts fast and gets faster
3 * 100 IM 8/10/1/6 kicks off wall
At 6:30 in position to start
Station 1/ Lanes 0-5
8 * 100 on 2:00 with bridges 1-4 descend, 5-8 hold
or Breast 75's on 1:40 with double pullouts - no bridges
Station 2/ Shallow end
4 times thru (1 min per station - includes transition)
10 fly pulls
30s hang
10 tricep extension 50 Pull buoy low
Station 3 - lanes 6-10
5 X 25 fast with chutes on 1:00 2 X 25, 1 X 50, 2 X 25 sprint kick on 1:00
5 X 50 build with big paddles on 1:00 WD
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