Tuesday 2:30-3:30 pm YMCA or 5-6 APAC

300 Swim back and free with dolphin kick

300 Pull - last 100 PBL

300 IM - drop strokes as needed - build kick

twice thru (all on :45)

25 smooth underwater kick

5 underwater kicks and glide

15/10 5 kicks/2 stroke cycles/5 kicks glide

10*100 4 on fpp+10, 1 on fpp, 3 on ff+10, 2 on fpp

twice thru

100 kick 1) "-" on 2:30, 2) Sprint - no board

25 smooth underwater kick on 1:00

5 underwater kicks and glide on 1:00

50 m sprint kick on 1:00

15/10 on 1:00

5 kicks/2 stroke cycles/5 kicks glide on 1:00