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
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