Warm up
Start Set @ 5:45
3 x 100 D1-3
25 Head Up Fast
25 Scull
2 x 100 easy / fast
25 HU Fast
25 Reverse scull
100 easy
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6 x 50s
Sprint half, flip to back w/ head up to flags
Breastroke
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Tread: Partner with ball (1:00/:30)
2 times through:
- 2-hand passing
- Slow rise to pass at max height
- :30 sec each, toss ups / elbows
- :30 sec each, elbows with fingertips, scull with chest out