Kick
8/12 x 50 >80% Effort 1:10, 1:15, 1:20, 1:30
2x – Choice Stroke
4 x 50 Best Score – >80% Effort 1:05, 1:10, 1:15, 1:20
2 x 75 25 BTS – Overkick
50 DPS – Breathe 5 or 7 :WFG
50 ALL OUT :00
100 25 Float/50 Drill/25 Tech :WFG
400/800 200 Pull, Breathe 3/5/7/9 by 50
100 EZ Min Legs, Max DPS
50 NO Legs
50 Swim, Overkick
2 x 150 Gentle Build: Start from Min Legs
3/4/5 x 400 100 Desc to All Out
100 Strong, Tech
200 Pace (+/-:05) Max 2:00
200’s Paced Correctly:
4 x 50 25 Sprint
25 Float Min :15
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