May 21

24 * 100 - last 25 dif stroke as often as you can

4 with fins on 1:30

4 without on 1:40

4 with fins on 1:25

4 without on 1:35

4 with fins on 1:20

4 without on 1:30

12 x 50 IM switch

1-3 on 1:00

4-6) on :55

7-9) on :50

10-12 on

8 * 25

1) 15m from dive

2) smooth underwater dolphin kick - tight arms, loose legs

3) fast turn from where you finish - swim long toward shallow

4) sprint underwater dolphin kick

2 x (4 x 200 on 5:00)

1) fast 3rd 50

2) fast 1st and 3rd 50

3) fast last 150

4) fast

12 * 50

1) Build Kick - last 10 head down

2) 50 IM Kick dolphin and breast under water DPS

3) Sprint Kick

4) swim long