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I. Any one of the following drills (long course):
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Men |
Women |
| 1. |
24 x 100 Freestyle on |
1:08 |
1:12 |
| 2. |
24 x 100 Butterfly on |
1:15 |
1:20 |
| 3. |
24 x 100 Backstroke on |
1:15 |
1:20 |
| 4. |
24 x 100 Breaststroke on |
1:25 |
1:30 |
II. Each of the following drills (long course):
| 1. |
4 x 400 I.M. on |
6:00 |
| 2. |
12 x 100 kick on |
1:50 |
I. Any one of the following drills (long course):
| 1. |
24 x 100 Freestyle of |
1:20 |
| 2. |
24 x 100 Butterfly on |
1:30 |
| 3. |
24 x 100 Backstroke on |
1:30 |
| 4. |
24 x 100 Breaststroke on |
1:40 |
II. Each of the following drills (long course):
| 1. |
4 x 400 I.M. on |
6:40 |
| 2. |
12 x 100 kick on |
2:00 |
I. Any one of the following drills (long or short course meters):
| 1. |
20 x 100 Freestyle of |
1:30 |
| 2. |
20 x 100 Butterfly on |
1:40 |
| 3. |
20 x 100 Backstroke on |
1:40 |
| 4. |
20 x 100 Breaststroke on |
1:50 |
II. Each of the following drills (long or short course meters):
| 1. |
6 x 200 I.M. on |
3:40 |
| 2. |
8 x 100 kick on |
2:10 |
I. Any one of the following drills (long or short course meters):
| 13 & Over |
11 & 12 |
10 & Under |
| 16 x 100 Free on 1:35 |
16 x 100 Free on 1:45 |
12 x 100 Free on 2:00 |
| 12 x 100 Fly on 2:00 |
12 x 75 Fly on 1:30 |
12 x 50 Fly on 1:10 |
| 16 x 100 Back on 1:50 |
16 x 100 Back on 2:00 |
12 x 100 Back on 2:10 |
| 16 x 100 Breast on 2:00 |
16 x 100 Breast on 2:10 |
12 x 100 Breast on 2:20 |
II. Each of the following drills (long or short course meters):
| 13 & Over |
11 & 12 |
10 & Under |
| 6 x 200 I.M. on 4:00 |
4 x 200 I.M. on 4:10 |
6 x 100 I.M. on 2:10 |
| 8 x 100 kick on 2:20 |
7 x 100 kick on 2:20 |
6 x 100 kick on 2:20 |
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