--Wakey--Wakey--
4 * 25 strong swim on :35 slight build & descend
500-600 "max out the equipment on 1:00
4 * 25 fast on :30
250-300 K (200 IM/100 IM kick) on 6:00
4 * 25 fast on :25
1:00 minute
100 fast with fins
Circuit A/ Dolphin kick work with Keith
Circuit B/ Breast stroke circuit with Ken
Circuit C/ 25's at 100 Pace with Carla
Breast =
4 * 50 kick descend on 1:15
2 * 25 Eggbeater w/ board
2 * 25 Kick on board
2 * 25 underwater kick
4 * 50 kick descend on 1:15 faster than above
3,4 or 5 * 50 Pull
1) Scull/Breast Pull 2) Bk/Br
3) Breast
4 & 5) Choose from above
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