Tues Feb 28th pm

6 * 200-250 on 4:15

1) long turns

2) fast turns

3) every 4th 25 kick no board

4) Pull (middle 100 PBL)

5) Build choice of equipment

4 * 50 1) 15-25-10, 2) 15-25-10 on 1:00

4 * 25 (15/10) on 1:00

Ryan and Helena

3 * 50 descend from dive (small drops to all out sprint) on 4:00

4 * 25 sprint 1&2) swim, 3&4) kick - all from a dive on 3:00

Everyone else

9 * 300 on 4:00, 4:15, or 4:30

3 smooth Free, 1 build stroke, 2 smooth free, 1 strong stroke, 1 smooth free, 1 fast stroke

WD

400, 300, 200, 100 mix and match