15 * 50 on 1:00
5 at PB + 5
4 at PB +4-5
3 at PB +3-4 2 at PB + 2-2.5
1 at fast
400 Snorkel Pull with paddles no straps
300 IM kick (200/100)
200 Pull 1st, 4th, 7th length Breast or fly
25 - 15-20m fast - limited underwaters
25 - 15s sprint K
2 * 25 with fins - paddles and other equipment opt'l
1 * 50 sprint from dive
4 * 25 spin drills, or 3 fast strokes or choice drill
1 * 50 sprint from dive
8 * 25 walkbacks
Technique work
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