10*50 on 50 add a dolphin kick to 5 then reduce from 6-10
maintain similar stroke count
800 IM flow with fins - last 25 of each 200 is strong take 3-7s and make sure you have room
8 * 75 on 1:25
1) double turn then fast turn
8 *25 on 35
3 long strokes, 3 sprint strokes, long into wall (4 strokes max)
last 4 with paddles
6 * 25
3 stroke breakout, easy swim, sprint last 5ish m to wall - practicing great finishes
4 * 200 Pull with paddles - descend and "-"
or Fly
4*150 (6* 25 fly/4*25-1*50/25-75-2*25/150)
or
Br 4 * 150 as
25 K 1/2 way under water then swim - no pullout
50 3K1P
50 2K1P
25 strong
6 * 25 15/10 on 1:15
repeat 4*??? from above
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