Friday May 13,2022

300-400 choice finish by the 6 min mark

8/7 or 6 * 100 on 1:30, 1:45 or 2:00 1) Swim – 4th 25 flip into Fly 2) Back = 3rd 25 sprint Kick 3) IM (8/10/1/6 dolphin kicks off walls) 4) Pull – 4th 25 as much breast as you can

Circuits 1) starts

2) Kick 3 * 50 on 1:10 (#3 all out) 150 on 2:30 with fins build 3 * 50 on 1:15 (#1 and #3 fast) 150 on 2:15 with fins middle 100 sprint 3 * 50 on 1:30 all sprint 100 Kick with fins – no board – tight core

3) Equipment/fun three times thru 2 * 25 fly off bottom 50 back with puck on head 2 * 25 Breast Kick 1) egg beater, 2) kick into vertical board 2 * 25 Free – push paddle with head 3 * 25 waterfall turns 50 flip mid pool both ways

6

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