THURSDAY NIGHT
Saturday due to the Lyons Classic at south we need to be out by 6:30am as warm ups start at 6:40-6:45am! Thanks
PRACTICE SATURDAY 5:30-6:30am
300free
200pull
100kick
4x25 sprint cycle
3x300 @4:30
1.Negitive Split
2. 50fast/50easy
3. pull dec each 100
4x75 IMO kick/drill/build @1:20
3x100 free dec 1-3 @1:25
6x50 2 of each stroke no freestyle @ :55
12x25 @ :40
1. Underwater
2. kick on surface IMO
3. Fast swim IMO
2x100 50scull/50over kick @1:40
100easy cool down
