Fri Nov 29

400 Maintain Stroke count and dolphin kicks off walls

300 Dif stroke maintain stroke count and kicks off all

400 with fins every 4th 25 kick - kick starts fast and gets faster

3 * 100 IM 8/10/1/6 kicks off wall

At 6:30 in position to start

Station 1/ Lanes 0-5

8 * 100 on 2:00 with bridges 1-4 descend, 5-8 hold

or Breast 75's on 1:40 with double pullouts - no bridges

Station 2/ Shallow end

4 times thru (1 min per station - includes transition)

10 fly pulls

30s hang

10 tricep extension 50 Pull buoy low

Station 3 - lanes 6-10

5 X 25 fast with chutes on 1:00 2 X 25, 1 X 50, 2 X 25 sprint kick on 1:00

5 X 50 build with big paddles on 1:00 WD