Thursday pm… not as originally planned

We will do the original practice on Friday afternoon.

Regional Qualifiers will do Ken’s practice this afternoon… main set is 4×50 sprint,  Everyone else will do the following

40×25  :40

• 1-10) Free max 12 strokes then flutter kick into wall in streamline

• 11-20) Breast max 8 strokes then kick underwater breast in streamline

• 21-30) Back max 12 strokes then streamline kick on back

• 31-40) Fly max 8 strokes then underwater dk in streamline

 2x through – 1 min after round 1 … put on fins for round 2

• 3×25 blast kick :45

• 30sr

• 50 swim at p200 on 1:00… pace 100 or better round 2

• 3×25 blast kick :35

• 30sr

• 2×50 swim at p200 on 1:00… pace 100 or better round 2

• 3×25 blast kick :25

• 30sr

• 3×50 swim at p200 on 1:00… pace 100 or better round 2

8×150 on 3:00  – 2x thru:

• Every 3^rd fast nf

• Every 3^rd is knob

• Every 3^rd is drill

• Pull

 3250 m