5-6 * 50 K no board/Swim (K= build and descend/Swim is always long
800 Swim/Kick/Drill/Swim with fins
6 * 25 build to 10m & flip, big to small dolphin kick on back to just past flags on 1:00
twice thru A or B or C and then the long swim A/
Free or Back 8 * 75 on 1:20
- 1st turn is a double turn, 2nd turn is an underwater turn that gets faster each time
- swimming is slow
B/
6 * 75 on 1:40
50 Breast build to turn and underwater kick for 15m then easy free
light flutter kick with fins and fast hands
C/ 15 * 25 Fly on :40 or 20 with fins on :30
800 Pull with fins and snorkel
or Breast 2K1P/S
or fly 2-3 strokes off every wall
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