052412

Warmup : 400 free : alternating stroke and drill by 50's. Drill Set : Shark fin to early vertical forearm pull. 12 kick switch x 50 - 200 yards, Short axis drills for Breast and Fly by 200 alternating by 50. Kick set : 500 kick with underwater flip turns. Main Set : 28 x 25's on the .45 (7 x 4.25's) descend 1-4 IM order: first 4 Fly, second 4 Back ect... Steep Descent - # 4 should be sprint ! Starts and turns in prep for June Meet then 200 warm down.