Monday pm

400 build and maintain SC on 7:00

4 * 75 descend on 1:15 - use this to help set a time below

4 * 50 1) 15-25-10, 2) 15-25-10

Once through on 75 fpp

2 * 75, 1 * 50

3 * 75, 1 * 50

4 * 75, 1 * 50

5 * 75, 1 * 50

One practice round then:

5 *

5 kicks and 5 stroke breakout/flip/dolphin kick back

All fast

on 3:00 the last 2 rounds with fins on 3:00 minutes!!!

8 * 100 IM with fins on 2:00

Fly = underwater recovery

Back = 3-2-1

Br - 1 dolphin kick per pull

Free = easy kick with 4 explosive strokes

5 * 10s vertical kick smooth 100 with fast kick off last wall on 2:15