1:00 rest
With fins:
6 x 75 @ 1:20- 50 breast pul w/dolph kick, 25 kick free on back arms up
8 x 25 @ :35 choice drill in MRS (no free); #3/5/7 are fast UDK @ :25
6 x 50-
odds- swim fast turn/drill @ 1:00 in mrs NO FREE
evens all kick on back fast @ :40
1:00 rest, check HR & take fins off
Go the 100 (dr-k-dr-skulling by 25's)
20 x 100 as follows:
1- swim free strong & even @ 1:25 (or @ 1:30)
2- swim choice no free, 3rd 25 is swim breast, @ 1:40
3- 25 swim fly, 75 kick on back fast @ 1:45
4/8/12/16- 4 x 25 partner kick w/bds @ :45/:40/:35/:30 by 100
#20- ????
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