They were very sore from Fridays dryland

1. Lots of broad jumps and on leg hops up and down legth of building outside

   1. Tells me we should do more of this

Two Sets we had done in the past were requested from the swimmers

1. ~1:30 10 x 50 OTB FAST (now the goal would be based on speed chart, probably Hard Speed)

   1. Ts at First yellow - so you have to push the UW off the wall

2. Tower Set from Saturday May 25th

   1. Strokes where big and efficient - swimmers were catching water with great bodyline

   2. Focusing on high hips through the Y and as you drive/strike on the breaststroke round

Work on fast TIRED breaststroke - specifally after backstroke in the IM

1. Even our best breaststrokers were struggling with the breaststroke in the IM

   1. It is challenging and a different sort of fatigue than you might face in the 3rd 50 of the 200 breast for example

      1. tired from fly and back, having to reorient from swimming on your back to your front while changing drirections and movemebt of arms, legs and core/center

Our 2nd 50s of our 100s and middle 50s of our 200s need work

1. Speed Chart should help 

   1. repeats holding a specific goal time

   2. General endurance

Second 50s of our 100s were very weak

1. Second 50s were mostly between +4 to +6

   1. More goal pace work

      1. This will be more like SP1 at first

   2. More Enduracnce/Volume (EN2 - SP1)

Stroke Counts

1. Stroke count work the last couple weeks was very effective

   1. Swimmers handles long course races much better

UW off blocks

1. Still coming up short off the blocks 

   1. More kick count OTB work

Backstroke Kick 

1. Toes to the surface on backstroke

   1. More work needed

Stroke Counts are too high - we need to do a better job with distance per stroke in order to excel LCM

1. Establish Stroke Counts (SC) for each stroke on individual basis (Monday)

   1. work those stroke counts at different efforts

   2. Mark-Up (variataion of training up) 

      1. Adding just alittle bit of resistance and hitting the stroke count

         1. too much resistance (a full chute) will make it too difficult to hit SC

      2. Pull

         1. generally don't want them to be pull driven - most SC should be done with kick

More UW off blocks

1. they were worried about going past 15m on their starts

   1. we practice a lot of uw from the walls but not enough OTB

Kick toes to the surface on backstroke

1. Head-lead kick on back - look at toes, see the boil the surface

2. SL Kick - boil the surface

More UW endurance

1. 400+ efforts with lots of fly kicks

2. lots of repeats with little rest with lots of fly kicks