400 Pull 3 * 100 Kick descend on 2:30 400 swim different stroke from pull 4 * 25 15/10 on 1:00 3 * 50 blast kick on 2:30
5 * 100 underwater with fins on 2:00 – must breath at walls
EBSC 25’s
10 fast turns
4 times thru – everything on 50, 55 or 1:00 (last round 5s faster)
50 with 15m walls 50 dolphin Kick 25 streamline/25 hands at side 50 Fly 50 Long Double arm Back 50 fast 2K1P 50 Long 3K1P 50 Free sprint
Substitute up to 2 50’s per round with a fast 50 Free
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