Didn't completely forget about speed

8-10 * 100 with fins on 10s rest

1) 25 K/50 S/25 Drill

2) 25 Drill/50 S/25 kick

4 * 50 Back K/Br Swim

triangles

4 * 50 Build onto a fast turn and come out with 3 fast strokes of fly then shut down

300 IM Bk/Br/Free – slow pull with paddles

4 *25 Sprint walk backs

200 Social Kick

Choose 2.5 to 3 of:

2 * (4 * 25 head up Sprint free with fins + 200 6 kicks)

2 * (4 * 25 egg beater + 200 2K1P)

8 * 50 25 build fly/sprint kick off wall then strong back 2 * (3 * spin drill + 200 alternating RA-LA by 50

Approx. 14 min each