Monday Dec 16th… shallow end JP and most of Sprint

300 with 3 dk and tight streamlines

300 IM dr/s/knob

300 breathing every 5 and not off the walls

300 as 50 board touch/50 kick

Flip turn work

• Flip to standing streamline

• 9×50 free to back plant at 11 or 1. 1:20

• 9×50 free take 3 dk to turn over 1:20

Kick set

2xthru:

4x15sec blast flutter kick :45

2×50 blast kick 1:15

100 ez swim 2:00 or 50 if behind

2xthru with fins:

25m underwater kick no breathing 1:00

25 blast dk on back :45

2×50 blast flutter kick on board 1:00

100 ez swim 2:00