Monday night aerobic

reserving the right to adjust based on Swim-a-thon for JD

800 IM with fins

Fly=K Back= DA-RA-LA-S Br=1 dolphin kick per stroke

Fr=Build without exaggerating stroke count

4 or 5 * 200 S descend on 10-15s rest

800 Pull - 100 regular pull/100 PBL

every 4th 25 breast - no wrist straps - Amelia to kick with fins

15 min with partners

2 * 25 Fly with 5s rest <--> Cat-Cow (Exhale with Cat inhale with Cow)

50 Back <---> Russian twists

50 Breast <--->Squats

50 Free <---> Dead bugs

Both together - 10 fast fly kicks/6 smooth)

Different partner starts swim

repeat one of the 800's

4 * 200/225 or 250 Kick on 4:30

1) build

2) 25 smooth/25 fast"negative split

3) work 5m in and out of walls

4) Social kick with fins