800 SKDrS
6 * 100 with double PB
1) 75 Back/25 Br 2) 25 Br/75 Free
3) choice
4 * 15/10
600 smooth technique work with fins
6 * 25 underwater kick on 1:30 3 with fins, 3 without
1) big smooth kicks
2) tight fast kicks
3) fastest kicks
800 IM min 25/max 75 as you go through the strokes
options include but not limited to:
kick, 6 kicks, 2K1P, Swim, drill
6 * 50 on 2:00 with fins include 2 sprint and glides per 50
800 with proper turns max 1/2 with fins
3 sprints of 25, 50 or 75 from blocks (min 100 m)
2 * (7 * 50) 1 on :35 2 on :50
1 on 40 2 on :55
1 on 1:35
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