Thur Jan 9 am

600 with fins - 75 Choice/25 Br or Fly with underwater recovery or DA back

4 x 75 Pull descend 4 x 50 Kick descend

6 x build kick and sprint 2 w/ fins, 4 w/o

1/2 hour to here

16 sprints on 2:00

1) 15 sprint - then underwtaer dolphin or Breast kick - smooth 2) 20 easy speed

3) 25

4) 30 - from blocks

B 3x4x200 on 2:45, 2:55 or 3:05 descend by set - last set best average

1 or 2 * 25-50-75-100-200-100-75-50-25

Maintain stroke count

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