4 x 150 @ 10 Rest as odds Free 3,5,3,7
Evens Fly Back Breast
12 x 25 4 @ 30
4 @ 60
4 @ 90
ALL OUT do not fade in speed!!!
Push / Dive 50 fast
Times: DG 43.27 Breast CM 30 67 Breast
JK 31.37 Fly D. S. 30.49 Free
DP 36.62 Back GK 39.87 Fly
SB 33.38 Back
200 easy
12 x 25 4 @ 90 KICK set all out!!
4 @ 30
4@ 60
50 kick build
8 x 50 Dr.swim IM switch I.e. 25 fly 25 back....25back.25breast...25 breast.25 free....etc.
Total Distance 1900m
Yearly Distance 88,900 m
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