reserving the right to adjust based on Swim-a-thon for JD
800 IM with fins
Fly=K Back= DA-RA-LA-S Br=1 dolphin kick per stroke
Fr=Build without exaggerating stroke count
4 or 5 * 200 S descend on 10-15s rest
800 Pull - 100 regular pull/100 PBL
every 4th 25 breast - no wrist straps - Amelia to kick with fins
15 min with partners
2 * 25 Fly with 5s rest <--> Cat-Cow (Exhale with Cat inhale with Cow)
50 Back <---> Russian twists
50 Breast <--->Squats
50 Free <---> Dead bugs
Both together - 10 fast fly kicks/6 smooth)
Different partner starts swim
repeat one of the 800's
4 * 200/225 or 250 Kick on 4:30
1) build
2) 25 smooth/25 fast"negative split
3) work 5m in and out of walls
4) Social kick with fins
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