6 * 75 (25 Kick with PB on board/25 Pull/25 S) - 10s rest
Ball pass
4 * 15s sprint Kick
50 easy on 1:30
100 fast on 2:00
2 * 50 easy on 1:30
100 fast on 2:00
3 * 50 easy on 1:30
100 fast on 2:00
4 * 50 easy on 1:30
100 fast
Game
400 Swim 300 Pull 3 x 100 IM 1) with flutter, 2) with dolphin, 3) regular kick 6 x 50 odds = drill, evens = descend to faster than 200...
400 Flow with fins 3 * 200 100 build Pull/50 Kick/50 strong swim - 2 dif strokes 2 min 5s vertical kick/5 s scull with crossed legs/20...
first 1/2 hour 800 done as: 100 Pull/50 kick/50 Swim - each 200 gets stronger 800 with fins done as: 25 RA/25 LA/50 Kick no board/100...
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