300 with fins - every 4th 25 flip into Fly or Breast 200 Pull build 9 * 50 2 on :55, 1 on :45 2 on :55, 1 on :40 2 on :55, 1 on :35 9 *...

300 with fins - every 4th 25 flip into Fly or Breast 200 Pull build 4 * 25 K on 45 (15s sprint then float) 9 * 50 2 on :55, 1 on :45 2 on...

400 Free back by 100, fist swim by 50 600 with fins max 1/2 free - 4 dolphin kicks off every wall 3 * 100 IM 1) with free kick, 2) with...

6 * 50 Back K/Breast Swim on 1:00 800 S/K/Dr/S with fins 3 * 100 kick descend on 2:20 9 * 300 on 5:10 or 45 * 50 on 1:00 (1 long free,...