odds – push off with underwater torpedo kick
evens – push off with 5 underwater butterfly kicks
Two Rounds
1 x 50 fly kick on your back on 1:30
1 x 200 pull squeezing shoulder blades together on 3:30/3:45/4:00
2 x 100 free moderately fast on 2:10/2:20/2:40
1 x 50 backstroke easy on 1:30
Bonus Set
4 x 75 on 1:30
25 – 6-3-6 kick drill
50 – free w/ 6-beat kick
emphasize the 3rd and 6th power kicks coordinating with left and right arm pull finishes
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