Thurs. Nov
2 LANES 5, 6
150 choice
100 IM drill
50 scull
100 IM swim
150 choice
Butterfly Drills and Skills
Fins: vertical
dolphin kick
Dolphin kick
on back
5 squared
dolphin kick
Drills surf fly
3 drill
2x150 25 fly fast/25
choice/100 IM @ 3:20
2x100 IM – fly fast @ 2:10
2x50 smooth choice @ 1:00
2x100 25 dolphin kick/25
fly fast/50 choice@2:20
2x75 IM – no fly @ 1:40
2x25 fly fast @ 40
8x50 pull - descend 1
– 4 @ 1:00
Thurs. Nov
2 LANES 7, 8
150 choice
100 IM drill
50 scull
100 IM swim
150 choice
Butterfly Drills and Skills
Fins: vertical
dolphin kick
Dolphin kick
on back
5 squared
dolphin kick
Drills surf fly
3 drill
2x150 25 fly fast/25
choice/100 IM @ 3:00
2x100 IM – fly fast @ 2:00
2x75 50 dolphin
kick/25 fly @ 1:20
2x50 smooth choice @ 50
2x100 25 dolphin kick/25
fly fast/50 choice@2:00
2x75 IM – no fly @ 1:20
2x50 smooth choice @
50
2x25 fly fast @ 40
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