Tues July 16

300 with fins - 3 stroke stretch, 3 stroke swim

200 Kick IM

300 IM (drop a stroke or 50 of two)

200 Kick

300 choice

200 Kick fast even split

Chloe skip Kick

three times thru

2 * 200 #2 at 400 pace on 2:45

1 * 150 long recovery then join in the 25's

24 * 25 on :45 6 with fins, 6 without

1-6) a)smooth underwater kick,

b) build, strong, easy speed

7-12) a) 5&glide breath underwater kick to foot touch

b) strong and smooth

3 sprint 75's (100 pace) +/or 100's (200 pace)

• middle one a different stroke