Tuesday Feb 23,2021 repost/reformatted

10×75 with fins 1:20

1-4) 8 kick switch  alternate free/bk

5-8) 50 free flip into 25 fly

9-10) 75 kick

6×50 on 1:10 alternate 1)15-25-10   2)15-20-15

10×150 on 2:30 (Ben/Alex) or 2:40 (Olivia/Tom)  dec within set and by round

1-3) dec  1 min rest

4-6) dec 1 min rest

7-9) dec 1 min rest

10) fast (at p400)

OR (everyone else)

Amelia,Ella, Ryan, Talyn, Lauren, Sam bk -Ana, Gwen, Tony 75 free/25 br Zan,Reagan, Kaitlyn free

12×100

1-4) dec on 2:00

5-12) best avg on 2:30

Breastroke work – outsweep, catch/downsweep, insweep, recover/lunge, glide

4×25 with fins head down outsweep

4×25 with fins catch downsweep (high elbows)

4×25 insweep in front of elbows

8×25 breast with 2 dk ( 1 at recovery, 1 to extend the glide)

150 breast as 2kip/3kip/swim 5:00

200 long breast on 5:00

200 strong breast 5:00

ez 100 choice

3400-3700m