Tue Nov 19

300 Pull

4 * 75 Swim descend

300 Kick "-"

4 * 75 Pull descend

log rolls - but for our purposes - just roll side to side many dive mistakes can be mitigated with a tight core

three times

2 or 4 stroke breakout from dive then drill to wall

push off hard from wall and immediately flip or turn

swim long

18 * 25 with fins on 1:00

1) smooth kick underwater

2) sprint kick under or above

3) speed drill

4-6) sprint swim

Breast - no fins

1) streamlined kick

2) 12.5 egg beater/12.5 fast hands

3) sprint kick - board opt'l

4&5) sprint swim

6) long kick

3 * 200 descend to 800 Pace on 3:00 then join 50's

or

5 * 100 1=3) descend to 400 pace and hold on 1:45 then join 50's

or

6 * 50 on 5:00

400-800 100 swim/100 Flow