THE FREESTYLE THEORY December 17th but really the 14th

200 Own your Own
8 x 50 as 25 Back of Hand drill / 25 fists free @ 60/70
8 x 25 pull with a kickboard as Catch up free @50
2 x 25 Head really far down
2 x 25 free Build
2 push offs in a STAR position trying to find power but immidiate resistance off the wall

PUSH 50 !!!!

2 x 25 1 br. 5
1 Catch up

PUSH 75!!!!
150 easy as 50 breast 50 br.5 50 choice

PUSH 25!!!!!
150 easy

PUSH 50!!!

choice warm down
The fast swims were an add up 200 freestyle!

Total distance ~ 1600m
Yearly Distance 84, 500m

Total Times SB 202.36
DH 157.01
JK 207.32
DP 204.85
CM 208.85
MN 222.57
DG 231.43
JC 341.08