800 IM flow with fins
6 * 75 Pull or Swim 3 on fpp+10, 2 on fpp+5, 1 on fpp
4 * 50 kick descend
4 * 25 15/10 30 min to here
Four rounds of
25 easy speed on :20
75 fast on 1:40
50 sprint on 1:30
100 15m fast then long on 3:00
4 rounds of:
50 Drill Swim on 1:00
75 on 1:45
Br= 6 Kicks underwater - no pull out
Free = Breath every 3 - 6 kicks off walls
Fly = 5s at 25's = 8 kicks off walls
Bk = 10 kicks off walls
200 with fins KnoB/S by 50 on 3:15, 3:15, 4:15,
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