20:00 - Group Meeting - Deep Breathing - WUTS - Memory Sequence

Backstroke Catch

1 x 400 on 8:00 - MAHR Back Drill : 100 Kayak 100 Double Arm

10 x 25 on :50 - MAHR Back Drill : Pull On Lane Line

5 x 50 on 1:10 - MAHR Back Drill : Single Arm w/ Russian Catch @ Pause

10 x 25 on :40 - MAHR Back Drill : Catchup w/ LSS

5 x 50 on 1:00 - MAHR Back Swim Focus Application of Catch

Sprint Kicking Set

8 x 100 on 1:45 - MAHR Streamline Back Kick Descend 1-4

8 x 100 on 1:45 - Sprint Free Kick w/ Board, ALL OUT EFFORTS, RECOR SLOWEST TIME

Turns

8 x 25 on :50 - MAHR MOPS : Head Lead Kick Into Wall - Press and Flip

1 x 200 on 5:00 - MAHR Back Swim Every 7th Str0ke roll and Press to Drag

6 x 50 on 1:30 - MAHR Back MOPS : Head Lead Into 1st Turn Back Sw*m into Next Turn