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kennethjohnanderso
Sep 231 min read

Mon Sept 23 pm

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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