Monday Oct. 6/Tues. Oct. 7

W.U. 200 swim, 50 k, 150 pull, 100 drill

K.Set: 4 x 150 on :20R
as: 50 fly or breast kick, 50 free kick, 50 choice swim


Band only set (Sink or Swim drill):
4 x 25 on :20R (Band around your ankles)
- no legs, legs = cheating!

M.S. 300 pull/band on :30R (paddles optional)
4 x 25 band only on :20R
300 swim on :30R (focus on high elbow catch)
4 x 25 band only on :20R
300 pull/band (paddles optional)

100ez