From Becky:
warm up 600 choice/200 kick
300 free every 3rd length free drill (touch or eleven, fist, fingertip drag, elbow)
300 free every 3rd length IM drill (single arm fly, 2 stroke back, 2 kicks 1 pull breast, kick and roll free)
1:5:5:1 pull ladder ( 1 length, 2 lengths,3 lengths, 4 lengths, 5 lengths, 5 lengths, 4 lengths, 3 lengths, 2 lengths, 1 length)
3X 300 200 free/100 build
1:5:5:1 kick with board , alternate flutter and dolphin-use fins!
3X300 (200 free (build within each 100)/25 free/25 choice/25 free/25 choice)
4X50 descend (first 50 fast, add 5 second each round)
100 cooldown
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