Mon Sept 23 pm

kennethjohnanderso
Sep 23, 2024
1 min read

300 Free back by 100 fist/swim by 50

3 * 100 IM (8/10/1/6) dolphin kicks off walls

4 * 50 descend

4 * 25 15/10 Finish in 20 min

4 * 25 head up free with fins - paddles opt'l

200 25 Double arm back/25 Back/50 Choice

4 * Spin drill

200 50 start with 4 underwater Br kicks then 2K1P/150 choie

4 * fast hands

200 underwater do'phin kick - 5-10s at walls

Vertical dolphin kicking

W/D

100 on fpp

75 on same

2 * 75 on fpp + 10

50 on same

3 * 50 on fpp + 5

4 * 25 on same

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