Kick the Bucket

300 CH

12 x 75 SKS on 1:30

Wildcats

20 x 50 25 Brst/vKick :20/25 Free on 1:15 EN1

8 x 150 on 2:15 EN2
  [50 Brst Kick/50 Brst/25 Scull]

10 x {1 x 50 Kick on 1:00  EN2
        {2 x 25 Spring Kick on 1:00 SP2

10 minutes of vKick

Start Practice for remainder of practice

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Dryland

5 times through the following:

20 x Med Ball throw downs
50 Jump Ropes/Jumping Jacks
5 Burpees
20 "R"knees (aka sliders)
5 Burpees
20 arm flutters with Battle Ropes

Compass

SCY - Silver

300 rev IM DKS

2 x {3 x 50 K on :45/:50
      {2 x 25 Fly on :30/:40
      {2 x 50 K on :50/:55
      {4 x 25 Fly on :30/:40
      {3 x 50 K on :55/1:00
      {2 x 25 Fly on :30/:40
1st round w/fins
2nd round w/out fins

6 x 75 Breast on 1:30
MDPS, full extension

4 x 25 Fly on 1:00 Sprint
perfect technique

5 x vKick:30-Sprint 25 w/dragsox on 1:15

2 x 25 Sprint w/o dragsox on 1:00

Turn Time

Bobs

Touch the Wall

Silver Group, SCY

20 x 50 Back; 2x[5 on :55, 5 on :50]

20 x 25 Fly
[1-10 on :40 no fins, 11-20 on :30 w/ fins]

20 x 50 FK/DK SLOB on :55
w/DragSox & Fins

20 x 25 Sprint w/ Fins on :30
with climb outs

20 x 25 Back to Breast turns in the deep end on :40

20 Deep Water flip turns with Vert Kick and with fins