800 IM with fins
Fly underwater recovery,
Back 6 kicks
Breast swim with dolphin Kick
Free 6 kicks
6 * 50 IM switch
4 * 50 1) 15-25-10, 2) 15-25-10
4 * 25 on 1:00
1) 5 dolphin kicks and glide/10s/5 sprint dolphin kicks from dead stop
2) dolphin kicks/3 stroke cycles/4 dolphin kicks - swim easy
3 dives <--> 3 fast turns on 1:00
5 sprint 50's on 5:00
or
Ryan
8 * 100 Fly under ?? - max 4 kicks off walls
Twice thru
2 * 25 "T" kick drill
200 Pull long a slow breath every 5
50 Slow with chute <--> 100 smooth with fins <--> 4 * 25 Fly or Breast
8 * 50
35, 50, 40, 50, 45, 50, 55, 60 or +5
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