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Working on Rotation

WARMUP:  400

WARMUP SET:  300

12 X 25 with fins

#1:  Dolphin kick on your back, left arm up

#2:  Dolphin on your back, right arm up

#3:  Dolphin on your back, progress to both arms up by end of length

MAIN SET WITH EQUIPMENT:  1900

9 X 100 with fins

#1:  Hydro Hip freestyle

#2:  Tech Toc freestyle

#3:  Nekked (except for fins)

1 X 50 EZ recovery

6 X 50 no fins

#1:  Hydro Hip freestyle

#2:  Tech Toc freestyle

#3:  Nekked freestyle

1 X 50 EZ recovery

9 X 50 with fins

#1:  Hydro Hip backstroke

#2:  Tech Toc backstroke

#3:  Nekked backstroke (except for fins)

6 X 25 no fins

#1 & 2:  Hydro Hip backstroke

#3 & 4:  Tech Toc backstroke

#5 & 6:  Nekked backstroke

MAIN SET WITHOUT EQUIPMENT:  1800

Lane 1 does 50s instead of 100s, and does 100 EZ dolphin kick between sets of 50s.

7 X 100, pick a sendoff that gives about 30 seconds rest

1 X 100 EZ with fins

5 X 100, take :10 off your initial sendoff

1 X 100 EZ with fins

3 X 100, take another :10 off your sendoff

1 X 100 EZ recovery

WARMDOWN:  200