1000 flow with fins (min 150 of each stroke) 18 min
4 * 275?-300 Pull every 4th 25 PBL on 30s rest - 20 min
6 * 200 kick on 4:00 if using board small boards or hold bottom
1-2) IM smooth and long (175?)
3) fast - best stroke
12 * 50 on 1:20 fins opt'l
15m speed drill/35 long
30 * 50 - all with 4+ dolph kicks off wall
6 on :40 with fins. (+5 or +10?)
60s fins off
4 on :45
3 on 50 - stroke )
:30 s to put on fins
2 on :55 - 6 kicks per side if free or Bk
1 on 60 - 6 kicks per side if free or Bk
:40 s to take off fins
could add 5 or 10 to everything
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