300 Swim back and free with dolphin kick
300 Pull - last 100 PBL
300 IM - drop strokes as needed - build kick
twice thru (all on :45)
25 smooth underwater kick
5 underwater kicks and glide
15/10 5 kicks/2 stroke cycles/5 kicks glide
10*100 4 on fpp+10, 1 on fpp, 3 on ff+10, 2 on fpp
twice thru
100 kick 1) "-" on 2:30, 2) Sprint - no board
25 smooth underwater kick on 1:00
5 underwater kicks and glide on 1:00
50 m sprint kick on 1:00
15/10 on 1:00
5 kicks/2 stroke cycles/5 kicks glide on 1:00
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