FAILURE IS THE SEEDS OF GREATNESS THE MORE YOU FAIL THE MORE YOU BREAK THROUGH & BLOSSUM. FAILING FORWARD!!!

4 X

6 X 50 DES BY ROUNDS @ 1:00 :55 :50 :45 BY ROUNDS ODD 50'S FREE PERFECT TECHNIQUE, EVEN CHOICE DRILL LAST ROUND ALL SWIM

1 X

4 X 100 @ 1:40 KICK W FINS FAST 75 KICK 25 SWIM IM ORDER

8 X 50 @ 1:30 30 SEC VERTICLE KICK 25 SPR TO A TURN & BREAK-OUT EZ TO WALL

4 X

3 X 75 SWITCH 50 BUILD 25 FAST @ 1:15 FLY BK, BK BR, BK BR, BR FR BY ROUNDS EXTRA REST

1 X 275 IM BLD FAST ALL OUT 4:00 4:10 4:20 4:30

[#1 100 FLY 75 BACK 75 BREAST 25 FREE]

[#2 75 FLY 100 BACK 75 BREAST 25 FREE]

[#3 50 FLY 75 BACK 100 BREAST 50 FREE]

[# 4 25 FLY 75 BACK 75 BREAST 100 FREE]

1 x

1 x 400 DRILL CHANGE STROKES BY 50 MOD

3 X FREE

1 X 100 @ 2:00 KICK ON R SIDE L SIDE SNORKEL 1 ROTATION IN THE MIDDLE BUILD

2 X 75 @ 1:00 AP AP BP EVERY 5TH EVERY 3RD EACH 75

1 X 50 @ 1:00 BUILD TO GIRLS 30.00 BOYS 28

2 X 25 @ :45 :15 ALL OUT

300 DRILL CHANGE STROKES BY 50

8 X 75 ODD LANE 25 KICK SPRINT EVEN LANE FIVE SEC DELAY SPR CHASE, 25 EASY FREE, 25 RACE SPRINT LEAVE WITY YOUR PARTNER AND MAN/WOMEN UP!

200 DRILL CHANGE STROKES BY 50

8 X 50 FROM A DIVE BUILD ODD ALL OUT ON EVEN ALL CHOICE ............................................................

100 DRILL CHANGE STROKES BY 50

12 X 25 :20 :25 :30 :35 :40 :45 BY TWOS..........................................................................................................

WARM DOWN