Tues Nov 30th pm

300 Pull 100 Free/100 Back/100 Choice on 5:30 6 * 50 with fins on :50 Back Kick/Breast swim with a dolphin kick by 25 6 * 25 on 45 start each length with a dive and glide (no kick) hold tight until you stop moving

2 * 600

1) swim with fins - max 1/2 free

2) 600 Kick (300 IM/200 Choice/100 IM)

8 * 25 easy speed

1) from block, 2) from side

8 * 25 on 1:15 Free/Fly?? (head up with fins - quick catch, short stroke, high turnover) - till you lose technique and/or Back - spin drill - 6-8s

and or Breast fast hands - tiny little pulls around the corner and out front very quickly

8 dive breakouts

800 Pull with paddles then 400 Kick with fins or 400 Pull with paddles then 800 Kick with fins