Wednesday Jan 4th 2023 Day 2

600 IM fins fly kick/back drill/breast swim long /free build 500 breathe 3,5,7 4×100 kick Dec 2:30 at least 50% flutter kick

15×75 6 on 1:25 50 dr/25s 5 on 1:20 25 dr/50s 4 on 1:15 swim strong

Distance free Jacob, Julia, Eve, Claire, Anna, Wes

800 for time 14:00 2×400 better than 1/2 7:30 4×200 better than 1/2 4:00

Backstroke Lauren, Helena, Nick

3×250 as 50 Ra/50La/150 build 4:30 12×100 Dec 1-4, 5-8 on 1:50 6×50 max underwater & speed with fins 1:40

Breast Devin, Adam, Isla, Justice

Fly Maggie (with the breastrokers)

3×200 75 drill/25s 4:20 Breast is 2kip/3kip/fast hands/s Fly is ra/la/1-1-1/s

3xthru: 3×25 maintain SC :40 2×50 build to fast SR 1:15 75 fast 2:45

24×25 3 fast stroke/1 ez choice :30 with fins

150-200 ez for everyone

6×50 free Best avg 2:00

WD