300 max 100 Free on 6:00
3 * 100 IM descend with fins 1) dolphin kick, 2) free kick, 3 choice on 2:30
3 * 50 descend on 1:30
3 * Vertical dolphin kick (5 off/5 on/10/10/15/15 - 30s off)
3 * triangle
bottom-flip-streamline explosion and great finish
30 min to here
Twenty repeats on 1:30
4 fly breakouts
4 * 15m back sprint - no underwater
4 * Breast with fins and paddles 1/2 smooth - 1/2 fast hands with free kick
4 * Free 15m with paddles then easy
4 * Choice from above or something else
EBSC 25's
800 Pull with paddles - long (big glides) between strokes - 150 non free/50 free
8 * 25 all one stroke maintain SC - no pace time
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