Tues Apr 1

800 IM flow with fins

EBSC 25's

12 * 75 on 1:30

1 slow swimming with paddles (no wrist straps)

2) build with paddles

3) Pull Fly/Back/Breast

4) Pull Back/Breast Free

5) Fly/Back/Breast with Dolphin Kick

6) Back/Breast/Free with Flutter Kick

Choose from

30 * 25 fly on :30 15 swim and 15 with snorkel & fins - paddles opt

30 * 25 Breast on :30 5 drill/5 swim (include 3K1P, 2K1P, fast hands)

30 * 25 Free on :30 LADP/6 kicks/DPS/SSS/entry under board with paddles or ?? - max 4 in a row

30 * 25 Back on :30 RA/LA/6 kicks/Build

1 min break after 15 to do

4 x 5s on/10s off dolphin kicks

may switch strokes then

after 30 4 speed drills on 1:00

 7 * 50 on :45/1/1:15/1:30/1:15/1:00/:45

slow/med/fast/sprint/fast/med/slow

fast = back 1/2 of 100

200 Long