Tuesday 2/17

Check out these videos about flip turns again as a little refresher! Let's get back in to the habit of good flip turns with streamlines! There are 3 videos in this segment--be sure to check them all out.

600/300	FR	50 swim / 50 drill / 50 kick
8/4 x 50	FR	#1: 20Y fast / 30Y EZ	fast breakout
		#2: 30Y fast / 20Y EZ	fast turn
		#3: EZ
		#4: ALL OUT RACE PACE!		1000	500
4X/3X:
2 x 50	FR	Rd 1 & 3: build; Rd 2 & 4: ALL OUT FAST!	:50 / 1:00
4 x 25	IMO	just FAST	:35 / :45
2 x 50	STROKE	strong pace with good technique	1:00 / 1:10
4 x 25	FR	Rd 1 & 3: Dec 1-4 @ 100 race pace;       Rd 2 & 4: Hold 100 pace or faster	:30 / :40	2600	1700
2x:		adjust interval if you use fins.
75	KICK	BUILD	all @ 1:50 / 2:00
100	KICK	FAST
25		EZ		3000	2200