Tuesday Nov 30th

JO's starts in a few days. Kids look good, ready to swim fast.

Warm-up
800 kick/swim by 25 with fins
8x100 4 dolphin kicks underwater/ last 25 build fly swim
16x25 odds 12 1/2 fast/ 12 1/2 easy, evens Technique/DPS
400 kick, last 25 of each 100 strong

Main Set
75 easy/25@200 pace/25@100 pace
75's on 1:15
25's on :30
10 rounds

Pull
400
300
200
100
Breathing 3,5,7,9 by 25 or with a snorkel.

200 easy

Relay or individual dives.