Sat. Feb 20th, 2016

350 – 400 long on 7:00 5×75 50 board touch/25 kick 1:30 6×50 on :50 30×50 worst stroke non free on 1:30 drill perfect Kick smooth Fast as possible from blocks

Drills as follows:

Breast- alternate 3kip/fast hands with flutter kick Back – alternate 6kip/double arm recovery Fly- alternate biondi (underwater recovery) /3-3-3

Warmdown:

5x 200 on 3:30

Free at p200 + 12 Smooth (pull opt’l) Free At p200 +16 Even smoother (pull opt’l) Ez

*** reduce w/up if required; we have to be out at 8:55

Approx 3500m

Carla Ingimundson Assistant Coach Kingston Blue Marlins