This was a girls lanes vs boys lanes workout. The goal is to get the "newbies" to keep up with the "veterans".
200 swim free
8 x 25's fly w/fins on :30
200 kick choice no fins
8 x 25's fly w/fins on :30
200 pull free with buoys and paddles
8 x 25's fly w/fins on :30
8 x 100's kick w/fins (under/over)
16 x 25's no fins (pushoff, streamline past flags, sprint fly 1/2 way, then easy free)
Goal - how far and fast can you streamline off the wall with dolphin kick?
10 x 75's sprint fly, easy free, sprint free
200 drill swim for a cooldown
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