9/29/11

Focus on head position.
400 choice
4 x 100 kick/swim by 25
4 x 50 backstroke/freestyle by 25



400 kick with fins – (25 SL dolphin kick on back/ 75 flutter kick on back) x 4
100 easy freestyle



400 freestyle, 4 times through:

1. 25 left arm only, other arm down, 1/2 way breathing to right, 1/2 breathing to left, breathing every other stroke
   
2. 25 right arm only, same as above
   
3. 50 swim
   

3 x 100 free descend
100 easy



4 x 125 (first 25 breathing EVERY stroke – yep)



200 easy backstroke



12 x 25 - sprint, climb out at other end, wait til last person in lane gets out, feet first jump in, sprint, climb out...



200 easy




 3600 yards