Fri Nov 8 - Welcome recruits

800 Flow with fins

10 * 100 IM 1-5 on 1:55, 6-10 on 1:45

1) with flutter kick

2) with dolphin Kick

3) Dolphin Kick no board/Back swim/Breast Pull/Free swim

4) Fly swim/Bk-Br-Fr Pull

5) swim

6 * 25 1) 5&glide on :45, 2) 15-10 on 1:00

36 * 50 on 1:00 (or 30 on 1:10 for the breast strokers

1-18) 2 fast, 1 Easy

19-36 1 fast, 2 easy

WD

OYO or

10 * 50 1 on :40, 2-3) on 50, 4-6) on 55, 7-10) on 1:00 +/- 5s