1/5/11

1/5/11 #1 Happy New Years!

400 choice
4 x 100 w/fins– 25 scull/75 kick - (front scull 12 yds flip into bucket scull)
4 x 50 choice descend



12 x 25 drill @ 30, alternate:

1. streamline flutter kick: breath forward (hands together), hips @ surface
   
2. 6 kick switch
   
3. underwater recovery: “dog paddle”, breathing to side– high elbow catch
   

800 – 100 hard/100 easy - with fins - focus on extending & rotation
4 x 25 stroke sprint
400 - focus on early catch
4 x 25 stroke sprint
200 – focus on finish
4 x 25 stroke sprint



100 easy



8 x 50 fly/free by 25 – alternate fly kick & fly swim @ 1:00



100 easy
3600 yards