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Sept 13- 2016
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WARM UP
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200 SWIM AS 25 FREE 25 NON FREE
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200 KICK AS 50 ON BOARD 50 OFF
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200 PULL AS 25 SCULL 25 CHOICE STROKE
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600
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DRILLS- FINS ALLOWED- CHANGE INTERVALS IF NEEDED
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BODY POSITION- DRY BACK HOLD STOMACH IN
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4 X 25HANDS AT SIDE- HEAD LOOKING DOWN- STRAIGHT KNEES- ROLL- DRY BACK
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5050 EASY FINGER DRAG
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4 X 25KICK ONE ARM UP ONE ARM DOWN ON SIDE HEAD DOWN
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5050 EASY FINGER DRAG
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4 X 25BOTH ARMS IN STREAMLINE- HEAD DOWN STROKE TO BREATHE- DRY BACK
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5050 EASY EFFORT PERFECT TECHNIQUE
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450
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RECOVERY
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4 X 25ONE ARM UP- ON SIDE LIFT ELBOW UP AND DOWN ONLY-
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5050 EASY FINGER DRAG
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4 X 25ONE ARM SWIM- ZIPPER OTHER ARM UP- EASY
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5050 EASY HEAD TAP- HIGH ELBOWS
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4 X 25CATCH UP ZIPPER- SLOW- HIGH ELBOWS NO SPLASH- HEAD DOWN
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5050 EASY 12 STROKES PER 25
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450
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CATCH/ PRESS
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4 X 25SMALL DOG PADDLE- OUT FRONT- HEAD DOWN
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5050 EASY FLICK OUT BACK
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4 X 25SMALL DOG PADDLE-FISTS
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5050 EASY FLICK OUT BACK
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4 X 25SMALL DOG PAGGLE SPREAD FINRS APART
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5050 BUILD FLICK OUT BACK
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450
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MAIN SETKICK- FINS OPTIONAL
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4 X 50 CHOICE KICK 1:10/1:15/1:20
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4 X 25 KICK NO BOARD- STREAMLINE STROKE TO BREATHE- FAST-- :45
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4 X 75 KICK AS-- 25 EASY 25 BUILD 25 FAST-- 1:40/ 1:45/1:50
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4 X 25 KICK ON BOARD FAST :40
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4 X 100 KICK DESCEND 1-4 2:10:2:15/2:20
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4 X 25 KICK NO BOARD UNDER WATER FAST
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1200
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SET 2- PULL
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4 X 150 FREEAS 50 DISTANCE PER STROKE 50 BUILD 50 FAST
2:50/3:00/3:10
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8004 X 50 BREAST PULL- ELBOWS SQUEEZE IN FRONT OF CHEST
1:10/1:15/1:20
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EASY SWIMMING/DRILL UNTIL END
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3950 PLUS COOL DOWN
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