Friday March 24,2017

3×300 dec.  5:00 (juniors do 25’s)

27×20 m sprints on 1:00

• 1-9) 4f/1ez/3f/1ez  1st 20 metres

• 10-18) same pattern but fast from dead start at flags to fast finish

• 19-27) from centre fast 10m in and 10 m out of wall

6x thru on 1:10 or 1:15 or 1:20 (juniors 5xthru 1:20 or 1:30)

• 25 kick ez choice

• 50 worst kick

• 75 best kick (50 blast k/25s if not even close)

5x thru:

• 4×25 with AMDKAP in 10m (as many dk as possible) ez swim to finish :45

• 50 ez 1:30

3200m