Practice 6
Focus: Butterfly
Total Yards: 4200ish
300 warm up
12x50 @1 25 free/25 kick
1-4 dolphin kick
5-8 flutter kick
9-12 br kick
5X: 50 kick @50/55 50 kick @55/1:00 50 kick @1:00/1:05
Turn work 10x50 mid pool @1 1-5 choice
6-10 back
5x50 roll dr @1:10 5x50 shoulder pop @1 5x50 9-3 L @1
5X: 1x100 back @1:30/1:40 build(good turns and breakouts) 2x50 back @50/1 200 pace 1x100 easy @2
Cool Down