Mon July 4th

2 * 600-800 IM (#1 with gentle fins), #2 options for OSC

Fly = dolphin kick build

Back = 50 6 Kicks/50 S

Breast = with dolphin kick - 2nd round 2K1P

Free = 50 6 Kicks/50 S

3 * 100 IM

1) with dolphin Kick

2) with free kick

3) 8/10/1/6

400 individual stroke specific work

6 * 25 speedwork* on 1:30 200 long pull with paddles 6 * 25 speedwork* on 1:30

200 Drill with fins

1 * 25 sprint <---> 1 * 50 sprint

12 * 50 WD 2 on :40. 2 on 1:00, 2 on 45, 2 n 1:00, 2 on :50, 2 on 1:00 or +5

*Speed work options

spin drill

eggbeater

3 jumps from bottom

Sprint with fins

Head up with fins

sprint turns

alternate 2.....