3 * thru
50 smooth on 1:00
100 Build free with increasing dolphin kick off each wall on 1:45
50 fast (and descending) 1st 25 non free/2nd 25 long
100 IM with free kick, then fly then regular on 1:50
Shoulder work repeat warmup stronger
2000m IM wheel (one stroke can be done kick and one pull
twice thru on 4:45 then 4:30 or 4:55 then 4:45 or 5:00 then ??
100 Fly - 75 Back - 50 Br - 25 Free
75 Fly - 50 Back - 25 Br - 100 Free 50 Fly - 25 Back - 100 Br - 75 Free 25 Fly - 100 Back - 75 Br - 50 Free
Twice thru - no paces times lots of options - look great
400 Pull - low stroke count 200 Kick
3 * 100 ascend #1 at pace 200
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