Dynamics and SSDL@15:00

Team Chat@15:00

Warm Up

400 Swim

300 SL IM Kick

200 IM Drill

100 Smooth working the walls, kick outs and breakouts.

Set#1: Aerobic Recovery

4x400@8:00 (1: LA Choice-Swim, 2: Alt. Swim/Kickby50, 3: Complete Choice-Swim, 4: Alt. Pull/Swim by50)

Set#2: Kick Extenders

6x100@2:00 (see notes)

Cool Down

300 Smooth