w/up
4 x 100m free (every 4th 25m kick)
Build up (repeat 6 times)
1 x 50m kick with fins
1 50m breathe and kcik with fins (1 arm by side other holding kickboard)
Core
6 x 100m freestyle
8 x 100m freestyle with paddles
W/down
8 x 25m free
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