B-1 Octopus Practice 1

1x200 Freestyle Warmup                3:30        

        Above Pace, perfection

4x100                 2 100s free, 2 100s Back        2:00        

        Remember EVF/ Hip Rotation for Freestyle, and Shoulder Position/ Rotation Speed for Back

6x75        Freestyle        1:45        

        Build

4x25 Free        1:00                

        Sprint

6x50        1:30        

Back to Breast

4x100        2:00        

        IM

6x50 Fly        1:45        

6,6,Free(Down)/ (Back)Soft Hands

1x100 Warmdown

Free or Back