Sat Feb 11

Warmup: 400 long swim with some drill 200 neg split 4×50 Dec to p200 1:00 100 Build kick

4 rounds: each round on 16:00 total  6×100 dec 1-3 to t100+10, dec 4-6 to faster on 2:00 175 sprint 

Modified for Ryan, Ella, Shaun

Warmup as above

2 rounds: each round on 18:00 total  6×100 smooth descend 1-3 ,4-6 on 2:00. 2 min rest 50 at p200 1:30 50 slightly faster 1:30 75 fast 3:00

Then 12×50 warmdown 2 on :40 4 on :45 6 on :50

Amelia, warmup then 1/2 of yesterdays kick set written below then ez 400

150 kick increase effort and do a mix of different kicks 3:30 50 ez swim 1:00 6×50 kick 1:20 3 of each bk/fr dec 1-3 to fast ! 50 ez swim 1:00 6×25 on :40 2 blast flutter 1 ez ch 50 ez swim 1:00 6×25 dk on back blast max underwaters with fins :40