Small changes Add UP ! Tuesday Jan 6th,2015

5×400 on 6 or 4×350,1×400 or  3×300, 1×350, 1×400

• 1-3) pull descend

• 4) build

• 5) fast

ADD UP CHALLENGE –  BEAT YOUR 100 TIME !

4 TIMES THRU:  2 non free, 2 free

• 4X25 on :30 #1 from a dive  (ADD UP TIME)

• 150 ez on 5

last half hour – 2 different groups

kickers – Emmett, Adam, Cameron, Gary, Mateo, Sofia, Mitzi, Jesse, Josh, Will, Lee

• 10×100 kick on 2:30  decend 1-3, hold 4,5   5 of one kick, 5 of another

Every one else  20×50 swim on 1:10

• drill

• drill/s

• swim smooth

• 15/20/15

• fast from dive

3750-4000 m