800 IM flow with fins (14 min) 10 x 100 Kick 1-4 descend on FPP + 15 5-7 hold on FPP + 10 8-9 on FPP + 5 10) fast or 3 x 500 descend...

24 * 100 3 times (Rd 1 with fins 1:30/1:40, rd 2 no fins 1:40/1:50, rd 3 with fins 1:20/1:30 or 1:30/1:40) 100 Swim 100 75 Swim/25 Kick...

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,...