400 Pull Mac 1/2 free - breath every 5 if free
300 Kick (200 IM/100 Cgiuce)
200 IM Swim
4 * 25 15-10
Breast
Three times
4 * 25 Pull and Paddles on 1:00
4 * 25 paddles and fins on 1:00
100 Kick on 2
100 2K1P on 2
100 backstroke recovery on 3:00
3 * 100 swim descend on 2
Fly
Three times
6 x25 1) salmon, 2) salmon +1 on :45 4 x 25 with paddles and fins (eliminate pause at top)
2 * 100 kick on 2 1) build, 1 fast
100 back recovery on 3
3 * 100 kick descend
Free or Back
Three times
350-400 with paddles on 6
400 with fins on 6
3 * 100 best average on 3:00
300 smooth kick with fins on 3
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