Monday Dec.4th, 2017

• 400 dps choice

• 200 50 kick/25 knob/25 swim

• 300 IM drill/swim/drill by 25

• 4 x 25 – stretch

• 3×200 pull with paddles breathe every 3/5 by 50  on 3:20

• 12 x 75 – 25 knob/50 build free 1:30

• 6 x 50 dr/s 1) free 2) non free 1:10

• 12 x 75 – 25 strong pull/50 build non free 1:30

• 6 x 50 dk with fins 1) on board 2) underwater 3) on back 1:10

From the middle of the pool, working on turns:

• 4 x 50 – 1 of each stroke, fast in and out of the turns – 1:00

• 8 x 25 – 2 of each stroke, all fast :45

***Focus on good turns, tight streamlines out of the turns, hard underwater kick, and clean breakouts.

Relay takeovers if time