Workout 1 400 6 Kicks/side alternate free and back 300 Pull with finger grip paddles 200 IM strokes can be drill but strong kick into transitions 100 IM 8/10/1/6 kicks 10 * 175 Free or Back/150 Fly or Breast on 2:40 Fly could be broken if PB slower than 2:10 consider 150/175 or 125/150 1:00 after #5 to switch strokes 500 Swim with fins every 4th 25 strong on 7 or 7:30 16 x 50 on :55 4 Fly/Free 4 Back 4 Br/Fr 4 Free 500 Pull every 4th 25 2-3 breath max on 7:30 or 8 16 x