11/11

~~~Warm Up
300
   75 Mix, 25 KoB
~~~(300, 10min)
~~~PreSet
10x50@1:00
1-5 Kick w/fins
6-10 Pull w/Pad
~~~(500/900, 10min/20min)
~~~Main Set
One drill each stroke for 200 to focus on technique. Then broken 400 different ways.
Fly Round - High quality swimming, so 25's on a reasonable interval
8x25@40/45 Fly drill (Maybe grab n dive?)
16x25@30/40 Fly
Back Round - Now 50's to practice turns, but also to give them air for quality underwaters
8x25@40/45 Boat Catch Up
8x50@50/1:00 Back
Breast Round - 100's to get them gliding longer with less rest.
8x25@40/45 KPK
4x100@2:00/2:15 breast
~~~(1800/2700, 50min/70min)