Mon Oct 30

5-6 * 50 K no board/Swim (K= build and descend/Swim is always long

800 Swim/Kick/Drill/Swim with fins

6 * 25 build to 10m & flip, big to small dolphin kick on back to just past flags on 1:00

twice thru A or B or C and then the long swim A/

Free or Back 8 * 75 on 1:20

- 1st turn is a double turn, 2nd turn is an underwater turn that gets faster each time

- swimming is slow

B/

6 * 75 on 1:40

50 Breast build to turn and underwater kick for 15m then easy free

light flutter kick with fins and fast hands

C/ 15 * 25 Fly on :40 or 20 with fins on :30

800 Pull with fins and snorkel

or Breast 2K1P/S

or fly 2-3 strokes off every wall