Explosive!

400 Free/Back by 100 fist/Swim by 50

300 Pull with paddles every 4th 25 off stroke

200 build kick with fins

8 * 75 on 1:30

1) RA with build kick

2) LA with build kick

3) Swim with build kick

4) Swim with fins - build kick

or

Breast 1) 3K1P, 2) 2K1P, 3 & 4) with fins and fast hands

5 times thru (30s apart)

• triangle to bottom - 5 dolphin kicks through surface swim easy to 15m mark 1:00

• 5 * explode off bottom and get to shallow end 2:00

• 5 fast turns in shallow end 3:00

• Walk back 1:00

5 * 150 ascend your choice of pace

taking fewer strokes per length each repeat