Wed Dec 20th

800 IM with fins - find flow - doesn't have to be IM order

ie - fly underwater recovery, Bk RA/LA/DA, Br one smooth big kick per pull, Fr = Build

5 * 5 vertical dolphin Kicks/5 horizontal Kicks from push

12*75 on 1:15/1:20 or 1:25

25 Fly/50 Back

50 Fly/25 Back

25 Back/50 Br

50 Back/25 Br

25 Br/50 Free

50 Br/25 Free

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15*100 Free or Bk on fpp +10 (30s)

10*100 Free or Bk on fpp +5 (30s)

5*100 Free or Bk on fpp

or

20 * 100

5 Br or Fly/1 free

4 Br or Fly/1 free 3 Br or Fly/1 free 2 Br or Fly/1 free 1 Br or Fly/1 free

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Sprint Kick (3 jumps from the side streamline kick off bottom after each repeat)

200 on 8:00

2*100 on 5:00 8*50 on 3