Sat Dec 2

400 Free/Back by 100 fist/SWim by 50

300 Pull breathing every 3/5 when free - every 4th 25 Fly or Breast

200 Kick "-"

100 IM

9 * 50

1) Fly Kick/Back S 2) Back Kick/Breast S

3) Br Kick/Free S

6 * 200 with fins on 4:00

100 build Kick/50 Sprint K/50 Fast swim - maintain Kick

5 fast dolphin kicks in streamline

float then 2 stroke cycles from dead stop

5 * streamline jumps from bottom

from last one sprint to wall

easy rotating dolphin kick back to deep end

X * 150

PBL with paddles/Swim with paddles/swim-swim with fist - fast turnover with legs that keep up