9/6/11

400 choice
4 x 100 alternate side position flutter kick & dolphin kick (with fins)



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)



5 x 200 choice – pick a pattern and stick with it @ 3:00-4:00



Challenge Set (mentally)

• 8 x 25 IM order: one arm drill ALL strokes, other arm by side
  
• 8 x 25 IM order: one arm drill strokes with other arm extended (backstroke keep arm down
  
• 8 x 25 IM order: '3-3-3' (left, right, both)
  

3 x 100 IM descend
300 easy


3200 yards