300 Right fist closed/left fist closed/50 Build
3 * 100 IM 1) k/s by 25, 2) s/k by 25, 3) swim 4 * 75 first turn underwater, 2nd turn fast - hips at the surface EBSC 25's - start before 4:05
Tiger sprint
150-200 choice of drill
8 * 50 in 1:15 1) easy, 2) fast - add-up under 200 pace
150-200 choice of drill
4 * 40m sprint on 5:00 - underwater off turn easy 100 and shoulder work or flexibility between repeats.
800 paddles and/or fins - each 200 gets faster - maintain speed off walls
4 * 100 descend RA only - PBL on 2:00 could also do eggbeater
4 * 100 descend LA only - PBL on 2:00 could also do 2K1P
4 * 100 kick ascend
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