300 Pull long 2 breaths/25, break at walls
300 Swim long - same as pull
300 kick build
300 Pull with paddles - each 100 gets stronger
5 * 100 swim descend to 400 pace
4 * 25 speed drill
No Free
300 Drill - no free
30s
300 S build
30 s
3 * 50 at 200 Pace
A/ 3 * 200 descend to PB plus 10-15 plus 3 25
or
B/
12*25 walk backs from dive
800 with fins - 1st 25 of every 100 alternate
5 dolphin kicks 3 stroke cycles 4 dolphin kicks and glide for distance
15m fast underwater
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