Mon June 12

300 free/back by 25 underwater turns flip free to back/ fast turns back to free

4 * 75 kick descend on 1:45

6 * 50 p400 on 1:00

Sean/Ben/Ella/Dash

50 scull/6kicks on 1:10

100 at 400 Pace on 1:50

50 scull/6 kicks on 1:10

2 * 100 at 400 pace on 1:40

50 scull/6 kicks

4 * 100 at 800 pace on 1:30

then join in for 2nd round of set below

With fins: 32 min

25’s - 3 kicks under water then 100 Feel

50’s - 4 kicks under water then 200 Feel

75’s - 5 kicks under water then 400 Feel

Rd 1 - Free or Fly

Rd 2 - nonfree

1x25 on 30

1x50 on 50

1x75 on 1:10

2x25 on 30

2x50 on 50

2x75 on 1:10

3x25 on 30

3x50 on 50

3x75 on 1:10

2 min rest then repeat

Fast partner 100’s. Round 1 Free, Rd 2 non free

Beat your 100 average

By 5s = 5 points

By 3-4s = 3 points

By 2s = 2 points

By 1s = 1 point

6x175/200 ascend

1. swim strong on 3:00

2. Swim smooth 3:05

3. Pull paddles 3:10

4. Pull 3:15

5. Pbl 3:20

6. Kick ez