800 IM with fins
200 Build Dolphin Kick
200 Back 6 kicks
200 Breast with fins
200 6 Kicks
6 * 100 IM on 1:50
1) Kick, 2) Swim, 3) Kick, 4) Swim, 5) K/S by 25, 6) S/K by 25
4 * 50 1) 15-25-10, 2) 15-25-10
Sprint
25 sprint from dive
4 * 50 sprint descend on 1:00 last one dive
25 Sprint
Swim easy
75 sprint + 25 sprint = 100 best time
WD and get ready for 100 for time from blocks
Final WD 6 * 50 40-45-40-50-45-55
12 * 25 2 on :20, 4 on :30, 2 on:25, 4 o :35
OSC swimmers
400 Free/back by 100 fist/swim by 50
6 * 100 IM on 1:45 1) with flutter kick throughout
2) with dolphin Kick throughout
3) Swim
dolphin kick testing and race plan
2 * (3 * 100 descend) with adjusting dolphin kicks
5 * 400 descend
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