Wednesday April 4, 2018

Open turn review : 20 min

• Backwards flip in the centre of the pool bringing knees in tight

• Flutter Kicking with arms fully extended- stay far away from wall- get legs in fast slight angle

• Flutter kick at wall -hot potato hand- Elbow your brother then open your hand with the underwater arm

• Call your mother with the other hand which stays on the wall longer

• Fit breath in at the end of the turn

Warmup: 20 min

300 long

3×75 decend on 1:30

6×50 breaststroke 15long-20 work the turn -15 long 1:10

3xthru last time with fins : work the turns 45 min:

2×35 fast fly/15 ez free 1:00

1×50 smooth free 1:00

2×60 fast fly/15 smooth free 1:40

1×75 smooth free 1:40

2×85 fast fly/15 smooth free 2:20

1×100 smooth free 2:20