Tues Feb 27 am

800 IM Dr/6 KIcks/S w/ Dolp Kick/6 Kicks with fins

3 * 200 IM kick descend

twice thru

300 Pull on 6:00 as:

75 Back/25 Breast/75 Free/25 extra long choice of stroke

Rd 2 paddles encouraged

4 25 descend to 100 Pace on :45 (dive #1 & #3

2 * 15/10 on 1:00 dive on #1

2 * (sprint dolphin kick/5s/7s vertical kick/10s/fast finish) on 1:00

8 * 50 sprint from blocks easy speed on 2:00

12*100 (OSC swimmer 9 plus social kick/mobility or rolling)

3 * 100 FPP +15

2 * 100 FPP + 10

1 * 100 FPP

Wed Feb 28 optional for non-OSC swimmers

OSC swimmers 6-7:30