Mike Cook
Mason Makos
We did this yesterday as we came off a big meet and get ready for our mile swim after the holidays.
Warm up
200 swim 200 kick
66x 25 free @30 with snorkels. Stay focus and long
33×50 free to back @1:00. Build to fast flip with good dolphins off each turn
16×100 free odds @1:20 evens @1:10
1×50 all out free
66×25 kick with fins. Every 6th one underwater dolphin to 15 meter @ 35
The Swimming Wizard 