warm-up:
400 swim
300 kick w/fins
200 pull w/paddles and buoys
100 choice
3 x 8 x 75:
1st set:
1-4 free on 1:15
5-8 stroke on 1:20
2nd set:
kick w/fins fly/back/free on 1:20
3rd set:
swim w/fins free/fly/free on 1:10
kick wars - very fun:
Two people, one kick board. Partners face each other and kick against each other. The winner advances up one lane and the loser moves down one lane. The goal is to get to the highest lane and stay there.
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