Tuesday Jan 2, 2-4 pm TPASC

LCM!!

12*75 on 1:20 or 1:30

Swim easy max 66% free

3 jumps of bottom between repeats from bounces to explosive jumps

12*100 on 1:40, 1:50 or 2:00

1. long

2. 50 build into 50 strong stroke

3. 50 rotating kick into 50 Choice

10*400

1-4) 400 free descend on 5:45, 6 or 6:30

5) 400 IM drill on 8

6) 400 Free hold #3 on 7

7) 400 IM Drill/Swim on 7

8) 400 Free hold #3 on 7

9) 400 IM Swim on 7

10) 400 Free hold # 2 or back swim long

50's best stroke - smooth