Wed July 20th

400 Choice

16 * 25 Kick with fins on :30

1-4 Free rotating 5-8 Dolphin rotating

9-12 hands at side

12-16) 1) underwater, 2) fast swim

4 * 25 15/10, 10/15, 20/5, 5/20

300-400 choice then at 9:00

24 * 75 1) fast on 1:00, 2-4) smooth on 1:15

or 20 * 75 1) fast on 1:10, 2-4) smooth on 1:30

200 6 kicks/side

12 * 100 S/K on 1:50 up/down on 10s rest interval

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