Team Meeting -

Pick a stroke for Shark Bait 50's

Warm up - Snorkel and Fins - Pretty strokes - finish each being mindful of the hand positions (PINKY) and shoulder positions.

400 6:00 3rd black line Breath to GYM SIDE ONLY

4 x 25 - 4th black line and side kick:30

300 4:30 3rd black line plus 8 strokes or less per length

4 x 50 - 4th black line Plus 3/7 Drill :50

200 3:00 3rd black line, corkscrew over to heads up vertical back kick

4 x 75 - 1:20 4th black line Breath to Tree Side Only plus 6 strokes or less per length

4 x 100 1:40 4th black line plus corkscrew streamline kick on the first length, side kick after surfacing on the rest.

100 1:30 pocket fly kick

Shark Bait

Pick a stroke for 6 x 50's 2:00

Kicking

6 x 125 (100's) 2:10 (1st and 4th 25's are fast flutter face down)

3

x Main

2 x 175 2:30 (or 150 or 125) Paddles, no breathing 3 strokes in and out of turns

125 (or 100) Swim Your Stroke 2:00 (1st, 3rd, 5th 25 200p)

75 (or 50) Breast or Fly 1:30 (2nd 25 100p)

50 kick 1:00 (10 fast flutter kicks each length, face down)

Shark Bait - mixed strokes