Practice 3150200 Fr 4x100 IM- Ds/K/Full/KR 203x50 1st stroke Pro R 403x50 2nd stroke Pro R 404x 25 IM Xpld R 404x 15 Backstroke Turns 8x25 1 Ds 1 Xpld MI Order R 20 25 Hard 25 EZ R 20100 Fr R 40Becca 100 R 20200 Fr R 50Jack 100 R 204x100 Fr/Form R 1 ...[Read More]

Main Set2x50 Fr Xpld R 304x100 @ 80% R 4525 Hard 25 EZ R 303 x 100 @ 80% R 454x (25 Fr HARD 25 Form EZ) R 40/Last 50 R 202x100 @ 80% R 454x 15m IM Burnout on 30" ...[Read More]

Main Set x24x25 IM Xpld R 40/ Last 25 R 20200 Fr @ 80% R 14x25 IM Xpld R 40/ Last 25 R 20200 Kick w/ Fins R 1 ...[Read More]

Practice Total:  3250200 Fr 4x100 IM- Ds/K/Full/KR 203x50 1st stroke Pro R 40 # 1 70% # 2 80% #3 90%3x50 2nd stroke Pro R 40 same as above4x 25 IM Xpld R 404x 15 Backstroke Turns 6x 50 Fly Kick on Back R 1- All HARD 3x25 Fr Xpld R 4025 hard Fly K ...[Read More]