2 * 600-800 IM (#1 with gentle fins), #2 options for OSC
Fly = dolphin kick build
Back = 50 6 Kicks/50 S
Breast = with dolphin kick - 2nd round 2K1P
Free = 50 6 Kicks/50 S
3 * 100 IM
1) with dolphin Kick
2) with free kick
3) 8/10/1/6
400 individual stroke specific work
6 * 25 speedwork* on 1:30 200 long pull with paddles 6 * 25 speedwork* on 1:30
200 Drill with fins
1 * 25 sprint <---> 1 * 50 sprint
12 * 50 WD 2 on :40. 2 on 1:00, 2 on 45, 2 n 1:00, 2 on :50, 2 on 1:00 or +5
*Speed work options
spin drill
eggbeater
3 jumps from bottom
Sprint with fins
Head up with fins
sprint turns
alternate 2.....
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