Fri Oct 25 pm

300, 3 * 100 IM 1) with flutter, 2) with dolphin 3) regular

4 * vertical dolphin kick, 7s on 23s off

6 * 25

1) 5&glide on :45,

2) 15-10 on 1:00

36 * 50 on 1:00

1-18) 1) Sprint Kick, 2) Sprint swim, 3) long - if fast stuff is free (mimic kicks)

19-36) 1) Build (fast to faster) to fast turn and sprint Kick 2&3) easy swim

2000 m starts strong, finish long

800 paddles and snorkel

600 with fins - no free swim - could be drill

400 RA/LA/K/S by 25

200 social kick