Focus: Really stretch the Streamline - stay 'inline w/ spine'!! Do SOMETHING to create VELOCITY OFF YOUR PUSH!!!

Warm up:

20x 25@ :30 - Get out and Dive each one.

Preset: - knees UP, drive and SPIN!!!

18x 50@ :40 - Freestyle w/ Open Turns. 1.0 from hand to feet!!

Swim: - All Freestyle today...

2x - w/ Fins 1st Rnd - NO Fin 2nd Rnd

400@ 6:40 - Scooter Drill - [Alt RA/LA x 100]

2x 75@ 1:10 - 50 Catch Up/25 Pretty (3sec pause on CatchUp)

8x 50 @ 1:00 RA/LA x 50 - NON-workng arm at side.

8x 25@ :20 - High Stroke Rate - Freestyle

Kick: -... all W/ Sox & Fins & Paddles

2x - no board...

200@ 4:00 - FKOBw/ F - 7 UnH2o - HARD then hands at side, etc, etc...

4x 50@ 1:00 - OTF Desc

100@ 1:40 Freestyle Swim - Breath on 7

12x 25@ :40 - KICK - OTF FAST!!!

Main:

11x 300@ 4:40 - Fr/Stk or IM [IM= Fly/Bk/Brst/Bk/Brst/Fr x 25]

Surround yourself w/ humans who CREATE their lives

People who change, more than they complain.

Create, more than they consume.

Live actively, instead of accepting life as is.

Find people CHASING down their potential.

Be one of them.