Fri Oct 15

Warmup 400 with fins light kick Fr/Bk by 100 fist/swim by 50) considered expanding hand through pull 300 Back 1st 25 of every 100 flip into strong fly 300 IM Kick (200 IM long/100 IM fast) 4 * 50 1) 12.5/25/12.5 2) 12.5/25/12.5

5 * 25 1) easy speed, 2) 12.5 sprint/12.5 long

Speed four times thru first round on :45s, then on 1:00 then 1:15 then 1:30

1. streamline from bottom into 15 high speed vertical dolphin kicks

2. 10m spin drill on back

3. 15m egg beater on front

4. head up, fast catch, high turnover, free with fins in hollow position

Power & speed 32 * 25 (1-4 with fins – unless doing breaststroke) all on 1:00

1. Underwater - smooth

2. Fast fist closed

3. Underwater with fins – with board – yes board underwater

4. Kick into board positioned for max resistance

5. Kick on RS

6. Kick on LS

7. Kick on front

8. Kick on Back