500 6 kick free/bk by 100 w fins
300 IM as dr/knob/s
200 build flutter kick 20 sr4×25 on 1:00 15/10
4xthru: 2 and 2 or 4 the same
25 on 1:00 at 1/2 of 50 or better
50 on 2:00 at t50+3 or better8×50 on 1:00
Work the breakout
Work the turn
Work the finish
Good technical 50 at p400“Special set” TBA – (15 min)
Warmdown :
4×300 IM mixed / 20 sr
25 fly/50 bk/75 br/50fr
50 fly/75 bk/50 br/25 fr
75 fly/50 bk/25 br/50 fr
50 fly/25 bk/50 br/75 fr
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