Warm up
5 * 50 descend on 1:00
25 build to a great turn 5 dolphin kicks and glide for distance
3 * 100 IM smooth on 3:00 stretching and moving around between repeats
1) w/ dolphin kick
2) with breast kick
3) regular kick
Odd lanes Dive 25's - swim fast and loose to fast and then shift focus throughout
Even lanes tight core rotating kick
Group 1 - those going to Gatineau
Dives (25 min) then speed work
Group 2 - those going to NKB
meet prep, Dives 25 min
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