Practice Total: 3250
200 Fr
4x100 IM- Ds/K/Full/KR 20
3x50 1st stroke Pro R 40 # 1 70% # 2 80% #3 90%
3x50 2nd stroke Pro R 40 same as above
4x 25 IM Xpld R 40
4x 15 Backstroke Turns
6x 50 Fly Kick on Back R 1- All HARD
3x25 Fr Xpld R 40
25 hard Fly K on Bk R 20
200 fr/form/kick/fr R 45
50 FR HARD R 20 **they were fine last time...we timed it**
2x100 IM Kick w/ fins R 1'
4x25 IM Xpld R 40/ Last 25 R 20
3x100 80% Swim (Fr/Form/CH) R 1'
50 Form Hard R 20
200 Fr/Form/Kick/Fr R 45
**MUST START BY 8: 20**
200m- 25 Fr backwards (feet first) 50 fr
200 Hypoix pull
200- 25 swim/ 25 streamline
100 w/s