After two weeks of inconsistant practices because of the holidays we did a combo of drills and short rest sets to get our stroke as well as our cardio back

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++

600 warm up

3 x 100 reverse IM @1:45

4 x 75 free drill - 50 shoulder squeeze/ 25 relaxed @1:15

8 x 25 fly/bk @ :30

4 x 50 kick w/fins, work dolphin kick @ 1:00

50 Free FAST w/fins for time

50 EZ

3 x 100 decend @1:30

4 x 75 free drill - 50 hip roll/ 25 relaxed @1:15

8 x 25 br/fr @ :30

4x50 prefect freestyle @ 1:00

50 ez

50 free FAST for time

200 ez