Wed July 17

400 Smooth

4 * 25 (3,4,5,choice & glide) on :40

300 Dif stroke from above

4 * 25 with 12, 10, 8, 6 underwater dolphin kicks on :50

200 with fast turns

4 * 25 15/10 on 1:00

3 * 200 descend on 3 or 3:15

could be 75-25-50-25-25

extra rest/ez swim

200 broken 10s @50

ez swim

dif stroke3 * 100 descend 2-3 sec drops lots of rest (on 4:00)

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