Details and speed…Monday May 30th, 2016

• 400 with 5 fast dk off every wall

• 300 pull with paddles (focus on catch)

• 200 knob free streamline 50 free/50 back with perfect powerful streamline glide (no kick) off the wall

• 100 with perfect 3 stroke breakout breast or fly off every wall

Main set each round on 10:00

• 8×25 free on :25 all out

• 300 smooth with perfect in/out turns free to back/ back to free

• 8×25 non free :30 all out

• 300 every 3rd length open turn in/out flags

• 8×25 kick on :35 all out choice

• 300 slow swimming

Dives:

• Hand, foot placement review

• Use both arms and legs for forward momentum

• Dive through small circle

8×15 m breakouts with dives

Social kick for warmdown