Friday FREE !!! Sept.25th, 2015

1st hour is technique with Keith

Then last half hour

10×100 on 3:00

• 25 fast swim/75 smooth k

• 50 fast swim/50 smooth k

• 75 fast swim/25 smooth k

• 100 fast swim

• 100 ez swim

• 75 smooth swim/25 fast k

• 50 smooth swim/50 fast k

• 25 smooth swim/75 fast k

• 100 fast kick

• 100 ez kick