400
3 * 100 IM 1) with flutter, 2) with dolphin, 3) Swim
4 * 50 1) 15-25-10, 2) 15-25-10
2 * 50 Sprint on 1:30
100 fast turns on 3:00
4 * 75 Sprint on 1:30 dive when you can
100 fast turns on 4:00
6 * 50 Best average on 1:10 dive 1st one
200 long - mix it up on 5:00
4*50 sprint from dive or 4*100 best average
16*25 on 45 2 strong, 2 15m sprint, 2 15m sprint dolphin Kick, 2 strong
or
Cumulative swim time gets faster
4 * 200 on 2:40 on 2:50 or 3 (3)
1 * 800 on 11, 1:30 or 12
8 * 100 on 1:25. 1:30 or 1:35
1 * 800 X times 75 with paddles
PBL
RA/LA/S
Pull
Swim
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