9/7/11

400 choice
4 x 100 kick with fins, alt side position flutter & dolphin kick
4 x 50 from center – focus on solid turns (somersault straight over, streamline, push off on back, roll to stomach, 2-3 strokes before breath)



2 x 25 push off arms by side, body at surface, kick to other end, adjust head position until bottom is at the surface of the water
2 x 25 swim freestyle maintaining head position as above
300 freestyle – build (get time)



4 x 25 three left, three right (other arm down)- three alternating free
300 freestyle – for time



4 x 25- 3 breaths switch (side position, 3 breaths, underwater switch)
300 freestyle – breathing every 3



300 backstroke


2500 meters