Wednesday Dec.19th. Free clinic

warmup:

• 400 choice , min 100 drill, max 200 free

• 300 pull as pbl,pbm,pbr

• 200 kick

• 100 build free

Grab paddles:

8×50 on 1:30 hold p200+2 or 3 and count your strokes

Then video reviewing catch phase and land work

Then 12×50 on 1:30 alternating

• maintain sc from previous and improve speed

• maintain speed from previous and improve sc

8×25 on :45

• underwater recovery

• hup 12.5 hdown 12.5

• p100

• p100

2x through:

• 75 sprint free from blocks

• easy 200

2750m