Tue April 5 pm

600 Choice 3 * 100 IM (10/8/1/6)

4 * 25 15/10

50 sprint

7 * 75 on 2:00 1) smooth 2) last 25 strong 3) middle 50 strong (turns are fast) 4) first 50 strong 5) middle 50 strong (turns are fast) 6) 1st 25 strong 7) smooth

4 * 50 best average on 1:00 - #1 from a dive

- add up 4s under 200 time

12 * 25 on :20/25/20/30/20/35/20/40

800 with equipment long and smooth 5s breaks at the wall to reset perfect strokes

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Wednesday Dec 11

600 with fins 200 Free/Back by 100, fist/swim by 50, 100 IM no board K/6 kicks/Swim with dolphin K/6 kicks 3 * 400 on 20-30s rest 1)...

Tuesday Dec 10

1200 S/K/Dr/S with fins 3 * 300 with increasing effort 1) Pull 2) Pull with paddles 3) every 4th 25 Fly or Breast 6 * dive and underwater...

Sat Dec 7th

10 * 75 on 1:30 1) fist/drill/Swim 2) 25 Scull/50 build 400 Pull "-" 4 * 50 Fast Pull with paddles on 1:15 200 Kick "-" on 4:30 4 * 50...

Tue April 5 pm

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