Nikki Rose – Davis and Elkins College

Pre Set: 2 Rounds (250+ 150+ 6×50)

250:  200 IM + 50 Fast free with DragSox @4:20150:  100IM + 50 Fast Kick withDragSox  @3:156×50 (same stroke) 1-3 Pace withDragSox, 4-6 Descend no SOX  @:55

Pre Set: 4×25 withDragSox Descend 1-4 @:45

3×100 floating 50 fast   @1:451×150 withDragSox Swim/Kick/Swim by 50   @2:455×50:  Fast/EZ, EZ/Fast, Mid-pool fast, All EZ, All FAST      @1:05

Pre Set: 4×100 IM Order @1:40

4×25 w/Resistance:  -DragSox –Shirts -Chutes @:402 remove shirt3 remove chute4 remove DragSox100 IM FAST

Davis and Elkins College

Head Coach: Nikki Rose

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