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Session 9: General Conditioning


300 Swim (3rd 25m no Fr)


2 x 200 Drills (fins) RI:15s

#1: R-Lateral side kick (6 counts)

#2: L-Lateral side kick (6 counts)

#3: 6 strokes Fr Swim w/lateral roll


6 x 50 Pull (IMO Fr Mix) RI: 15s

#1 12.5m Fly, 12.5m Fr

#2 12.5m Ba, 12.5m Fr

#3 12.5m Br, 12.5m Fr


100 Fr Kick


(Swim 2 sets)

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