Friday Dec21st,2018

3×300 20sr

• 2x(50ra/50la/25b/25sr)bk

• 2x(25 2kip/25 3kip/25h-h/75 2s,1s,fast)br

• 2x(50ra/50la/25 1-1–1/25fast) fly

3×200 free dec 3:30

Crossover turn video andprogression.

12×50 back to breast with crossover turn 1:20

Review speed flip turns: baseball/splash/pencil

12x60m free with flip at flags at both ends (no wall) 1:30

Then 12×25 from centre

Alternate

1. bk/br

2. Free

3100m