24 * 25
2 on :30, 1 on :25. 1 on :20
3 on 30, 1 on 15
4 * 50 kick descend
Station 1*
16 * 25 on 1:00
1) with chute smooth 2) with chute fast
3) 15m sprint 4) 25m sprint
* if shoulder concerns 16 * 25 K on 1:00
1) 25m on back smooth 2) 1/2 on RS, 1/2 on LS <--> 3) Sprint on board 4) Underwater dolphin kick
Station 2 2 * (3 * 25, 1* 50 from the blocks) everything on 2:00
Station 3
10 * 100 1-3) on fpp+10, 4-6) on fpp + 5) 7-10 on fpp
- 7-9) if fpp is slower than 1:30
WD
6 * 75 kick with fins
2 on fpp 2 on fpp +5 2 on fpp + 15
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