Thur Apr 18

1/2 hr warm up. 1000-1600m

suggested

400-800 long @ loose

descending 3-4 * 50-75

Speed work 2-6 * 15-25m

Turns and dive

2-4 * 50 long and strong

maybe show Keith and Erin the balance kick drill we did

keep arms in a straight line - perpendicular to the bottom

10*100 test set Group A

w/up & warm down

10*100 test set Group B

25's for power and balance

smooth rotation some build some strong

rotate around a low head

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