Back at it

300 Pull on 5

4 * 75 kick descend on 1:30

300 Swim on 4:30

4 * 75 Pull descend - maintain SC - paddles optl'l on 1:20

300 Kick (200 IM/100 stroke) on 6

4 * 75 swim descend - 4+ dolphin kicks off each wall on 1:10

16 * 100 with fins

1) Kick no board/swim on 1:35

2) swim on 1:25

3) Kick/Swim on 1:30

4) Swim no free on 1:30

Breast or IM

200 2K1P on 4:00

6 * 75 Pull &/or Swim 1) 25 Back/50 Breast, 2) 50 Back/25 Breast

4 * 50 on :50 - breast or Back/ Breast

6 * 25 Fly S or Breast Kick on :25

200 2K1P on 4:00

6 * 75 Pull &/or Swim 1) 25 Back/50 Breast, 2) 50 Back/25 Breast

Fly

4 * 200 on 4:00

1) 75 Fly-25 off-50 Fly-25 Off- 25 Fly

2) 25 Fly-25 Off-50 Fly-25 Off-75 Fly

repeat til end of practice 2 x 25 smooth Fly , 2 * 25 Choice - fins opt'l (approx 7-10s rest), 2

Back

twice thru

3 * 200 Back descend on 3:30 (3rd 50 kick)

6 X 50's 6Kicks with fins on :50

Free

3x4x200 Free on 2:30, 2:40 or 2:50

Rd 1) Descend Pull Rd 2) Descend Swim S Rd 3) Ascend Kick on 4:00