Tues Apr 31

800 IM with fins

200 Build Dolphin Kick

200 Back 6 kicks

200 Breast with fins

200 6 Kicks

6 * 100 IM on 1:50

1) Kick, 2) Swim, 3) Kick, 4) Swim, 5) K/S by 25, 6) S/K by 25

4 * 50 1) 15-25-10, 2) 15-25-10

Sprint

25 sprint from dive

4 * 50 sprint descend on 1:00 last one dive

25 Sprint

Swim easy

75 sprint + 25 sprint = 100 best time

WD and get ready for 100 for time from blocks

Final WD 6 * 50 40-45-40-50-45-55

12 * 25 2 on :20, 4 on :30, 2 on:25, 4 o :35

OSC swimmers

400 Free/back by 100 fist/swim by 50

6 * 100 IM on 1:45 1) with flutter kick throughout

2) with dolphin Kick throughout

3) Swim

dolphin kick testing and race plan

2 * (3 * 100 descend) with adjusting dolphin kicks

5 * 400 descend