Tues Oct 17 am

400 free/Back by 100 fist/swim by 50

300 Pull

200 with paddles and fins

100K 5, 10, 15, 20m sprint by length

8 * 25 on 1:00 ( 6 fast V dolphin kicks, 10m breakout with dolphin kicks)

4 * 100 on 2:00

1) dolphin kicks for distance and speed of last wall

2) off last 2 walls

3) off last 3 walls

4) off all walls

10 min warmup/warmdown get ready for

3 * (8 * 50 on :45, 50 or :55)

2 min between sets

last set best average

100K 5, 10, 15, 20m sprint by length 200 with paddles and fins

300 Pull smooth distance per stroke

400 with fins 25 swim/50 6 Kicks/25 strong