300 Pull 100 Free/100 Back/100 Choice on 5:30 6 * 50 with fins on :50 Back Kick/Breast swim with a dolphin kick by 25 6 * 25 on 45 start each length with a dive and glide (no kick) hold tight until you stop moving
400 Swim with fins max ½ free 300 IM Kick (200/100) 8 * 25 easy speed 1) from block, 2) from side on 1:00
800 Pull with paddles then 400 Kick with fins or 400 Pull with paddles then 800 Kick with fins
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