Tues Oct 29 am

10 * 75 on 1:20

1) fist/Drill/swim

2) Scull/50 Build

400 Maintain stroke count

4 * 75 pull descend

200 Kick

3 * 100 descend to 200 Pace

Free or Back

10 * 175 on 200 PB + 20

1-5 descend

6 -9 best average

Fly or Breast 200 PB + 20

150 100 Fr or Bk/50 Stroke

150 Stroke/Fr or Bk/stroke

150 stroke

150 Free or Back

200 Stroke

150 Free or Back

150 stroke

150 Stroke/Fr or Bk/stroke

150 100 Fr or Bk/50 Stroke

Warmdown

20 * 50 on 1:00

1) 5 dolphin kicks off walls

2) build to fast turn and 10m blast underwater dolphin kick off walls

3) off stroke

4) K/S

5) exaggerate length