Warm-up:
800 (alternate 150 Swim + 50 Kick)
Kick Set:
10 x 50 Kick
odd = Dolphin Kick on Back
even = 8Kick Switch
Main Set:
6 x.....50 Choice (Easy)
..........100 IM (Great Technique)
..........150 Free Pull (HR 150+)
Drill Set:
200 Swim - Extended Streamlines
200 Swim - 4 Dolphin Kicks off Each Wall
200 Swim - No breathing in/out of turns - USE DISCIPLINE!
Cool Down:
4 x 50 EZ.............................3900 Yards Total
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