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500M bk with board fins 8:00

100M slow sprint with board fins/snorkel

50 fr w/t exaggerated kick driven 6 beat

• each individual kick - steady and equal

50 fr w/t kick driven 2 beat

50 flutter kick fast 49 high

50 fr ez

18 x 15M on 0:30 breakout drill

• every 2nd and 3rd from dig (w/o wall)

50 head-up with fly-kick free, fins snorkel

50 ez