Tuesday Oct.6th

fins and kickboard required

Warmup

• 400 dr/s/knob/s RIMO 

• 20×25 on :40 maintain SC (10 free 10’stroke B) 

Kick set: flutter 3xthru: 

• 2×25 blast 1:00

• 50 blast 1:00

• 50 swim 1:00

Butterfly review 

• Kick review : 8×25 rotating dk 

• With fins 8×25 arms at sides 

• With fins 8×25 ra/la 

• With fins 8×25 underwater rec

Main set With fins 20×25 on :45 

• # 1-3 dec to fast fly 

• #4 ez choice 

Warmdown: 150 drill down