6 * 75 (25 Kick with PB on board/25 Pull/25 S) - 10s rest
Ball pass
4 * 15s sprint Kick
50 easy on 1:30
100 fast on 2:00
2 * 50 easy on 1:30
100 fast on 2:00
3 * 50 easy on 1:30
100 fast on 2:00
4 * 50 easy on 1:30
100 fast
Game
5 * 200 - odd swim/even pull on 3:30 or 3:45 75 Back/25 Breast/50 Free/50 Breast 12X75 - 8 kicks off walls. 5 jumps alt bob &...
12x400 on 7:00 1)IM Flow fins 2)Breathe every 3/5/7/5 by 25 with paddles 3-6) descend 1 MIN EXTRA REST 7-9) best avg 10)backstroke with...
800 IM flow with fins - keep your hips up! 8 * 100 alternating 1) IM on 1:50 (8/10/1/6) 2) Kick on 2:10 50 fast/50 easy fast is descend...
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