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
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