Warmup 400 with fins light kick Fr/Bk by 100 fist/swim by 50) considered expanding hand through pull 300 Back 1st 25 of every 100 flip into strong fly 300 IM Kick (200 IM long/100 IM fast) 4 * 50 1) 12.5/25/12.5 2) 12.5/25/12.5
5 * 25 1) easy speed, 2) 12.5 sprint/12.5 long
Speed four times thru first round on :45s, then on 1:00 then 1:15 then 1:30
streamline from bottom into 15 high speed vertical dolphin kicks
10m spin drill on back
15m egg beater on front
head up, fast catch, high turnover, free with fins in hollow position
Power & speed 32 * 25 (1-4 with fins – unless doing breaststroke) all on 1:00
Underwater - smooth
Fast fist closed
Underwater with fins – with board – yes board underwater
Kick into board positioned for max resistance
Kick on RS
Kick on LS
Kick on front
Kick on Back
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