Monday September 17th… breastroke week…

c13

3×400 descend 1-3 on 6:30 dolphin kick… 2 dk first 100, 4 dk next 100, 6 dk third 100, 8 dk last 100

20×50 kick 8 on 1:20 stroke A 6 on 1:10 stroke B 4 on 1:00 stroke C 2 on :50 stroke D

When c13 B come in 3×300 on 5:30 first 100 2dk, next 100 4dk, 3rd 100 6dk

All together 16×25 Reviewing proper pullout

1-2) streamline… float to surface head down… then breastsroke 3-4) streamline, pull… float to surface head down… then breastroke 5-6) streamline, pull, dk… float to surface head down… then breastroke 7-8 ) streamline, pull, dk, breakout…head down to breakout… then breastroke 9-10) double pullout.. then breastroke 11-12) Pullout …2KIP 13-14) Pullout … scull 15-16) pullout … smooth breaststroke _____________________________________________________________________________________________

150 or 200 smooth free on 3 6×50 breast 2 fast , 1 ez on 1:20

150 or 200 smooth free on 3 4×50 breast 2 fast , 2 ez on 1:15

150 or 200 smooth free on 3 2×50 breast 1 fast, 1 ez on 1:10

200 easy choice.

c13 4000 m c13b 2500m