W/U 200m fs
100m bs
8 x 25m (off 30secs)
Drills 2 x 50m finger trail
2 x 50m Superman left side
2 x 50m Right side
2 x 50m switch switch
2 x 50m min/max (min arms max legs)
100m bs
M/S 300m fs
12 x 25m kick @ 60 secs
200m fs
8 x 25m kick @ 55 secs
100m fs
4 x 25m kick @ 50 secs
50m fs
2 x 25m kick @ 45 secs
W/D 300m choice
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