Starts and Sprints with Keith – Tuesday Nov.5th

first hour… starts and sprints

Then

14×100 on 2   or 12×100 on 2:15

1. IM with fast fly

2. frim with fast bk

3. frim with fast br

4. frim with fast free (both)

5. long free

6. pull – fast s rate on length 2 and 4

7. long free

8. stroke

9. 25 fast stroke/75 smooth free or back

10. fast swim with fins

11. kick with fins fast in and out of turns

12. swim long with fins

13. fast 50/50 super ez

14. super ez backstroke