800 IM with fin
Fly = 150 Kick varying tempo and amplitude/50 Swim Bk = 6 kicks/side
Br = Swim with dolphin kick
Fr = 6 kicks/side
four times thru
2 * 75 long choice on 1:15
1 * 50 start strong descend to fast by 4th round on 1:15 (#3 = 200 pace
8 * 100 on 2:00 last wall 15 m underwater 1) smooth underwater 2) fast underwater
4 * 50 - between 100 and 200 Pace (10 minutes total)
3 waves of XYZ on 1, 2, 3 X = 25-75
Y = 50-150
Z = 75-200
300/200/100 mix and match 3 strokes with S, P and Drill
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