400 Pull smooth - breathing every 3
Paddles can be worn for all or some if knuckles over top
600 IM flow with fins - skip a stroke
12*25 on :45
1) 5 kicks and glide, 2) 5 kicks/3 stroke cycles/5 kicks and glide
3) 5 kicks and glide RS, 4) 5 kicks and glide LS, 5) 5 kicks and glde back,
6) 5 kicks/3 stroke cycles/5 kicks and glide
7-12) repeat with fins
30 * 25 on 35 - different stroke from last night
extra minute after 15 and 25
3 * 700 IM (Drop 100 of a stroke)
Fly = 25's on 5s rest
Back = maximize distance per stroke with a slight build
Breast - 1/2 2K1P/ 1/2 swim
Free = maximize distance per stroke with a slight build
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