Masters II

266m Free
200m Br
133m Back
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Main (4x)
Free pull with buoy (paddles optional)
66m Min stroke count
133m Breathing every 5
2x33m Fast R-15s
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10x33m Free w fins @ 45s (*drive the fins, 3 kick to 1 pull)

Ezy 200m Free – fingertip drag

Masters I

6x33m Choice swim (Fr, Br or Bk)
6x33m Kick (1. Free / 2. Back)
4x33m Back (lift arm high and extended)
10x33m Free (start with very fast kick for first 10m)