800 IM with fins
Fly=Kick
Bk=6 kicks/side
Br=Swim with dolphin kick
Fr=6 kicks/side
'16 * 50 on 100
1-2) flip in middle to avoid head lift
3-5) 3 kick then 4 kicks off wall, 5-6, 7-8
6-8) descend
300 strong on 5:00 +/- 10 or 15s
6 * 50 on :50 # 3 fast
300 include 200 strong on 5:00 +/- 10 or 15s
6 * 50 on 1:00 #'s 3 & 6 fast
300 include 100 strong on 5:00 +/- 10 or 15s
6 * 50 on 1:10 1,3,5 fast
300 long on 5:00 +/- 10 or 15s
6 * 50 on 1:20 1,2 fast, 4,5 fast
'12 * 25 smooth - great breakouts ascend last 4
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