1-6) 30s rest between each
Free/Back fist/swim with fins
IM K/S by 100 with fins
IM K/S by 50 with fins
8 * 50 Fly on 15s rest ( alternate swim and kick by 50 if needed)
400 Back 100 Swim/100 RA/LA/100 6 Kick with strong K/100 build S
8 * 50 1) 2K1P, 2) Swim on 10s rest
Last 6
IM ascend, Free descend
400 IM swim strong on 5:45, 6 or 6:30
400 Free long on 5:15, 5:30, 5:45 or 6
350 IM - drop a stroke
400 Free stronger
350 IM long
400 Free stronger or fast if it is your last one
300 IM - exaggerate length or drills
400 Fast
Warmdown with 25's
6 fast kicks off wall - two fast strokes then swim easy
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