300 Dolphin kick with fins and snorkel - hands at side
200 Pull 4th and 8th 25 PBL
6 * 50 kick on 1:10 1-3 descend, 4-6 descend dif stroke
5 * 200 descend down to 800 pace (5? s drops) on 3, 3:10 or 3:20
10 * 100 nonfree
2 @ fpp + 15
4 @ fpp + 10
2 @ fpp + 5
2 @ fpp
1000-1250 long
done as 100 Pull/50 Pull buoy low/50 build Kick/50 strong swim
15 * 50 (flip into second 25 wherever possible
1) build fly/Back Kick
2) Back Kick/Back Swim 3) Back Swim/Breast 2K1P
4) Breast Swim/Free Kick fast no board
5) Free build/Fly Swim
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