Welcome Back! Monday Jan 6th – JP/SS and Sp attending Belleville

• 300 choice 5:00

• 6×50 25 catchup at 90 degrees back/25 s 1:10

• 8×25 extend the streamline :45 alternate free/bk

IM switch with fins 

• 6×50 knob 1:10 

• 6×50 drill 1:05

• 6×50 swim 1:00

2x thru:  with bridges at far end

• 6×50 1:10 maint SC rd 1 free rd 2 nf 

• 3×100 Dec free 2:00

• 4×25 kick no board :45

Last 15 min

• 4x15sec blast flutter kick :45

• 75 blast flutter 2:00

• 3×15 sec blast dk on board :45

• 50 blast dk on back 1:30

• 100 ez swim