Sat Sept 24

1000 as

100 Swim

25 knob/75 Swim 50/50

75/25

100 Kick

repeat with fins

twice thru

200 choice

4 * 25 speed drill Free head up/high turnover, spin

Back spin drill

Breast fast hands

Fly swim

200 choice

4 * 25 dive walkbacks

12 * 100 1-4) fpp+10, 5-8) fpp+5, 9-12) fpp

1) long turns - 8m off walls

2) accelerate into sprint turns and finish

3) "-"

4) great swim fastest of the 4

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