800 IM flow
10 * 100
1) Fly Kick/Bk Swim on 1:50
2) Back Kick/Br Swim on 1:50
3) Br swim or Kick/Free Swim on 1:50
4) 75 Free Build flip in 25 Stroke on 1:40
5) 50 Free Build flip in 50 Stroke on 1:40
6) 25 Free Build flip in 75 Stroke on 1:40
7) stroke on 1:40
8-10) Dr/S/K/S on 2:00
1000
75 Build with paddles/25 easy kick with tight body roll on back LS-RS
4 * 50 @ 200 Pace
or
4 *50 descend to 100 Pce
2 waves (2 times each)
XYZ on 1,2,3 X= 25-75, Y=50-150, Z=75-200
7 * 50 on 35, 45, 40, 50, 55, 60, 65
more WD if required
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