Thursday Oct.1st

You will need a kick board!

Warmup:

5×200 as: (you may start the next 200 when all people in your double lane are finished

1. 200 fist swim by 25

2. 200 IM drill/s by 25

3. 200 back smooth with 5 dk off every wall

4. 200 breast 2 kip/s

5. 4×50 kick dec 1:20

12×25 choice :45 smooth/:35 strong/:25 fast

2x thru: BAvg round 1 is free round 2 is non free

• 8×50 best avg 1:30

• 400/350/300 on 8:00 smooth

Kick set (getting ready for kick test Sat). *** only a single arm lift into wall, no dk off the wall on back*** choice of kick by round

9×50 on 1:30

• 25 fast/25 ez

• 50 fast

• 50 smooth and steady

3350 plus WD TBA