6 * 75 (25 Kick with PB on board/25 Pull/25 S) - 10s rest
Ball pass
4 * 15s sprint Kick
50 easy on 1:30
100 fast on 2:00
2 * 50 easy on 1:30
100 fast on 2:00
3 * 50 easy on 1:30
100 fast on 2:00
4 * 50 easy on 1:30
100 fast
Game
800 IM flow with fins 400 IM K/S/Drill/S by 25,/50 or 100 300 Pull on 5 4 * 75 Kick descend on 1:45 300 Swim on 4:30 4 * 75 Pull descend...
600 with fins 200 Free/Back by 100, fist/swim by 50, 100 IM no board K/6 kicks/Swim with dolphin K/6 kicks 3 * 400 on 20-30s rest 1)...
1200 S/K/Dr/S with fins 3 * 300 with increasing effort 1) Pull 2) Pull with paddles 3) every 4th 25 Fly or Breast 6 * dive and underwater...
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