Thursday pm … Warmup for worst stroke sprinting

• 400 4dk off every wall

• 4×100 -50 drill worst stroke/50 swim choice

• 4×50 flip into worst stroke and descend

4x(3×25) on :40/:35/:25 worst stroke

FROM THE BLOCKS : warm down 75 on 75’s and 100 on 50’s

• 2×75 all out WS

• 3×50 all out WS

• 4×25 all out from push all together

Flutter kick set

• 3×25 blast kick :40

• ez swim :40

• 3×25 blast kick :40

• ez swim :40

• 2×25 blast kick :35

• ez swim on :35

• 2×25 blast kick :35

• ez swim :35

• 25 blast kick :30

• ez swim on :30

• 25 blast kick :30

• ez swim on :30

200 long ez swim

2700m