200 Choice on 4
32 * 25 Kick
4 on :35 rotating no board, 2 on 25 (Chloe and Annie Swim 4 IM order then 50 fast IM order for 4, choice for 2)
three times thru
200 Fins and paddles - slight build great technique
4 * 50 on 1:30
1) 10s break every 10m
2) 15s break every 12.5
3) 20s rest at 25
4) 50 sprint with fins and paddles
100 long on 2:00
last 1/2 hr
3*(6*75) Pull - 1 min rest between rds aim for 5 s faster each round
50 Back/25 Breast
25 Back/50 Breast
4? times thru
2 * 25 on 50 1) RA PBL 2) LA PBL - keep it together!!
50 swim on 50
Fri
800 Swim/Kick/Drill/Swim with fins
300 Pull build 300 Kick (200 build/15s/100 fast)
EBSC 25's
A/ 10 * 50 ( off wall kick to bottom then to surface) 1-4 descend on 1:15
B/ 10 *25 on 1:15 15m kick all out then fast swim (no breakout)
C/ 10 * 15m with chutes 3 dolphin kicks then sprint easy float to other side
over top of the water and hold it
25s on :35
Fly - breathing every 3
Bk - break out fast and wide entry swimming
Br - no pullout 4 Kicks/1 Pull/3 Kicks/1 pull....
Free - early catch and hold teh water
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