Tues June 11

600 "-" Pull - no paddles, snorkel opt'l every 4th 25 fly or Br

4 * 200 descend 75 Stroke-25 Free or Back-50 Stroke-25 Free or Back-25 Stroke

4 * 50 Kick descend on 1:10 1) smooth/fast

2) fast/smooth

3) smooth

4) fast

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

5 or 4 times thru*

3 * 50 drill on 1:10

100 descend start PB + 10 and descend for 5 on 2 or 2:15

*Ellen and Reagan 4 * 25 easy speed then 3 time thru starting at PB + 8

dive and glides

easy speed

400 IM flow with fins