Sat Jan 6

6 * 100 with fins

RA/LA/Kick drill/Swim

Dive and 2*3 kicks, then 2*4 then 2*5 then 2*6 - faster tempo each time, 1 * back down

300 Pull long, longer, longest by 100

6 * 50 swim with build Kick plus stretch on 3:00

choose from among

90/90

one arm back bridges

squat rotations

kneeling stretch

calf stretches

figure 4 sitting

seating buttock stretch

200 sprint Kick on 10:00

2 * 100 sprint kick on 6:00

6 * 50 sprint kick on 4:00

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