400 drill with fins - Negative split - default is 6Kicks/side
300 Pull - maintain stroke count - Max 1/2 free
200 IM kick
6 * 25 15/20 on 1:00 1) long underwater Kick, 2) no underwater kick, 3) best distance for you
Four rounds - bags on feet for first 3 rounds
200 Build each one and faster each round on 3:30
4 * 10m sprint kick underwater and swim/walk easy back on 1:00
2 or 3 * 400
long turn deep end wall
stop at flags and fast turn at shallow end into a strong 50
and repeat
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