Nov 12/2025

3 x 300

1)Swim fist/A-OK/Swim

2) 300 Pull nothing on hands/paddles/build

3) 300 Kick "-"

4 x 50 1) 15-25-10

2) 15-25-10

4 dives

Set up -

high hips/eyes down/rear foot behind hips

load arms/flat back feet between hips

Explode

back to front

elbows back

Flat back

lift front leg up

Entry

Tight

4 breakouts

- xlr8 - head first - head down (imagine rope attached to top of head)

3 underwater 25's 1) build, 2) fast slow fast. 3) fast

8 x 25 walk backs

1-4 half second drops

5-8) all out

8 * 15s sprint kick

Resistance work

400/300/200/100 mix and match

PM practice

8 x 20s kick/10s off

400 drill

8 x 25 with chutes on :30

400 drill

8 x 25 on 30 a) with streamline to flags, b) from stop to wall