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
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