3 * 800 with increasing effort (35 min) may be 600-700-800 or other dist to get all three in but max 30s rest between each my suggestion is 800 SKPS 800 6 kicks with fins 800 Swim (faster than Thursday or V4th 25 fly or BReast
5 * 250, 275 or 300 Pull or Swim on 4:40
if Pull eliminate breathing in and out of wall if swim fast turns
1-3 descend, 4 back off, 5 equal to or faster than #3
Paddles and or PB;s opt four times thru 75 Free or Back/25 Breast or fly alternate with 75 Bk/25 Breast on 1:45
100 K rotate front/side/back/side with PB as Kick board on 2:00 4 * 25 awesome Fly or BR on :45
10 * 50 kicking under rope at 1/2 way on 1:30
descend 1-4, 5-7, 8-9, 10 is fast
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