300, 3 * 100, EBSC 25’s, 3 * 50 descend
4 * 25 on :45 with 6 underwater fast dolphin kicks in the middle of the pool
6 * 50 on 45 1 fast, 5 smooth 100 off on 2:00
6 * 50 on 55: (1 fast, 2 smooth) * 2 100 off on 2:00
6 * 50 on 1:05 (2 fast, 1 smooth, 1 fast 2 smooth) 100 off on 2:00
6 * 50 on 1:15 (2 fast, 1 smooth) * 2 100 off on 2:00
6 * 50 on 1:20 (3 fast, 1 smooth, 2 fast) 100 off on 2:00
6 * 50 on 1:30 all fast 3 * (8 * 25 sprint kick on 1:00) – extra 2:00 between sets Round 1 with fins Round 2 regular kick Round 3 kick into a vertical board last 4 with fins)
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