Widths to start off underwater!!!
10 x 50 free/back first one starts off with 1 dolphin kick off each wall. 2nd 50 has 2 off each all the way up to the 10th 50 has 10 dolphin kicks off each wall
6 x 100 first one 3 @ 2
2nd 3/5
3rd 5
4th 5/7
5th 7
6 th 7/9
6 x 50 kick 60 - 55- 60-50-60-45
4 x 50 breast add an underwater pull out every 50 @ 70
finish with a few more widths!
Total Distance ~ 1700 m
Yearly Distance 76, 100m
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