Oddly, just an hour later, all I can remember is the main set. Here goes:
100 IM, 2x75's free, 3x50's IM transitions, 4x25's anything you want, 3x50's IM transition, 2x75's free, 100 IM
After each swim, vertical kick with hands in the air until last person arrives. Then continue vertical kicking as a "family of kickers" (nice term, Tim) for an extra 10 seconds before shoving off.
Enjoy!
100 IM, 2x75's free, 3x50's IM transitions, 4x25's anything you want, 3x50's IM transition, 2x75's free, 100 IM
After each swim, vertical kick with hands in the air until last person arrives. Then continue vertical kicking as a "family of kickers" (nice term, Tim) for an extra 10 seconds before shoving off.
Enjoy!
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