Speedy Speed Speed

300

6 * 50 1-3 descend

300 smooth kick with board 5m fast underwater (with board) off walls

3 times thru - 1:10 per lane

Lane 1 Jump far - down to bottom sprint dolphin kick through the surface Lane 2 Dive and Glide - tight body position Lane 3 From far end push 15m fast no underwater work just up and go

Lane 4 20m sprint from block (time to 15m?)

Lane 5 (3 * 5s vertical kick/5s sprint scull legs crossed/

Lane 6 spin drill or head up

Lane 7 (2 * sprint with fins as long as you can go without deteriorating)

or lane 8 water bottle drain and 25 sprint

400 Choice

three times 50 for time