swim it out - edited for KBM who did not race

300 Pull

4 * 75 K - 1) build, 2) middle 25 fast, 3) last 50 strong, 4) first 50 fast

300 S

4 * 75 Pull descend

300 K (200 IM/100 IM)

4 * 75 1) fly/bk/br, 2) Bk/br/Fr

3 * (12 * 25)

1) EBSC 25’s

2) non free 3 on 30, 1 on :20, 2 on :30, 2 on :20, 1 on :30, 3 on 20

3) Paddles – PB (optional) on :30 1-4) descend, 5-10) alternate ez/strong 11-12) fast

4 * out/in between sets of 25's

18 * 75 Kick with fins 9 on fpp + 10, 9 on fpp

1) 50 Board/ 25 power kick - superman 2) 25 power kick/50 Board

If not using board then min 6 dolphin kicks off every wall