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| STATION #1
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| STATION #7
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| BOBBING
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| BUTTERFLY
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| o
Blowing bubbles
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| o Kick
Butterfly - 25 yards
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| o Relaxed bobs – 15 bobs w/ correct breathing
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| o Swim
Butterfly - 40 feet w/ correct breathing
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|
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| o Swim
Freestyle - 50 yards
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| STATION #2
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| o Swim
Backstroke - 50 yards
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| STREAMLINE AND GLIDE
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|
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| o Floating on Stomach & Back – >10
seconds
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| STATION #8
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| o Streamline Glide on Stomach - 15 feet
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| BREASTSTROKE
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| o Streamline Glide on Back - 15 feet
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| o Kick
Breaststroke - 25 yards
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|
|
| o Swim
Breaststroke - 25 yards
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| STATION #3
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| o Breaststroke Underwater Pull
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| STREAMLINE KICKING
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| o Swim
Freestyle - 100 yards
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| o Streamline Flutter Kick on Stomach - 20 feet
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|
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| o Streamline Flutter Kick on Back - 40 feet
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| STATION #9
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|
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| STARTS, TURNS & FINISHES
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| STATION #4
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| o Freestyle Flip Turn
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| FREESTYLE ARMS
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| o Backstroke Flip Turn
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| o Freestyle Arms - 20 feet (no breathing)
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| o Racing Dive
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| o Tread Water - 1 minute
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| o Backstroke Start
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| o Streamline Flutter Kick on Back - 25 yards
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| o Backstroke Finish
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|
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| o Butterfly Turn & Finish
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| STATION #5
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| o Breaststroke Turn & Finish
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| FREESTYLE BREATHING
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|
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| o Freestyle Swim – 25 yards (correct breathing)
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| STATION #10
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|
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| INDIVIDUAL MEDLEY
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| STATION #6
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| o Swim
Individual Medley - 100 yards
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| BACKSTROKE
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| o Swim
Freestyle - 200 yards
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| o Swim Backstroke – 25 yards
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| o Swim
Backstroke - 100 yards
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| o Swim Freestyle - 25 yards
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| o Swim
Breaststroke – 50 yards
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| o Tread Water - 2 minutes
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| o Swim
Butterfly – 50 yards
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