400 choice
4 x 100 with fins – alternate side position flutter kick & choice kick
4 x 50 streamline past flags, breathing every 5
Twice Through:
200
freestyle build @ 3:00
4
x 50 one hand fist (or tennis ball) @ 1:00
4
x 25 freestyle @ 30
200
freestyle – hard on the 3rd 50
4 x 25 streamline underwater dolphin kick – no breathe
300 easy
2800 meters
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