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3|26|14 SCM 56 minutes

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WARMUP/MAIN
20 x 25 on 0:30 fr/fk, S
  • alternate free and flutter kick each 25

20 x 25 on 0:30 fr, S
  • brisk breakout/stroke transition, easy to wall
  • left shoulder getting a little loose

150 easy

KICK
8 X 12.5 fk on 1:00 AFAP, S
  • arms back (to rest shoulders)
  • from dig, at pool center
  • 13 - 15's

10 x 25 FK on 1:00, moderate - fast, hold form and narrow kick
  • 22 - 26's

250 continuous FK, S
  • sprint kick to ~ 1 - 2 seconds before acidosis then hold an easy kick, repeat

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