Wed June 12

400, 3*100 IM, 2*50 at 200 pace from dive

OYJ swimmers

6 * 100

1. knuckle paddles with fins on 2:15

2. Swim with fins - build kick on 2:15

3. broken 100 from dive (5s at 25's) aiming for 100 pace on 2:30

4-6 repeat or broken 200

8 * 75 on 1:20

1. double turn/long turn

2. long turn build into fast turn 5 & glide - swim easy

16*25 1 on 20, 1 on 30, 1 on 25, 1 on 35

Not going to OYJ (Ryan, Helena)

6 * 75 on 1:10

1. double turn/long turn

2. long turn build into fast turn 5 & glide - swim easy

4*8*25 all out on :45

Round 1 K Round 2 Pull Round 3 Swim Round 4 swim with fins

8 IM wheels

Twice thru

25 fly, 50 Back, 75 Breast, 100 Free on 4:00 or 4:30 50, 75, 100, 25 75, 100, 25, 50 100, 25, 50, 75