Monday, Dec. 10,2018

Warm-Up (350 yards)

• On Deck: Breaststroke kick demo
• Open turn drills for breast
• Breaststroke scull drills
  1 x 50 Medial Scull w/ flutter kick
  1 x 50 bucket scull sitting w/ knees up – face forward
  1 x 50 breast pull w/ noodle (free kick)
• 2 x 100 breaststroke kick w/ board :15s rest

Pre-Set (1200 yards)

• 4 x 50 free on 1:00
• 4 x 100 free on 1:40
• 4 x 50 free on :55
• 4 x 100 on 1:35

Main Set (1500 yards)

• 6 x ((4 x 50 on 1:00)+ (50 EZ on 2:00))
  Odds are 15yds fast and 35yds EZ
  Evens are 35yds fast (inc. turn) and 15 yards EZ
  Rounds 1&2: Swim
  Rounds 3&4: Paddles
  Rounds: 5&6: Paddles and Fins

Cool Down(200 yards)

• 200 EZ choice

 Total Yards (3250)