Saturday Dec 14,2024

18×75 on 1:30 ** head position review tuck**

1-6)flip in middle, then free to back at 25, flip to free mid way and plant feet at 11 or 1 depending on which way you turn take 3 dk to turn over

7-12) underwater turns

13-18) long turn at 25/ fast turn at 50

9×200

2 on 2:45/2:55/3:05/3:15

1 on 2:35/2:45/2:55/3:05

2 on 2:40/2:50/3:00/3:10

1 on 2:30/2:40/2:50/3:00

2 on 2:35/2:45/2:55/3:05

1 on 2:25/2:35/2:45/2:55

*this should be t200 plus 20 roughly*

4x thru: last 2 rounds fins optional

4x15sec blast kick :45. If using fins then this is underwater dk

2×50 blast kick 1:00

100 ez swim 2:00