800 Flow with fins
300 Pull 5
4 * 75 kick descend 1:30
250- 300 S on 4:30
4 * 75 Pull descend 1:20
300 Kick (200 IM + 100 IM) on 6
4 * 75 Swim descend on 1:05, 1:10 or 1:15
A/ 4 * 700-800 n 1:00
1) D 3 dolphin kicks and great break out off walls
2) "-"
3) 4 * 200 on 10s rest
4) 800 fast
B/Back
6 * 100 RA 1-3 descend & hold on 1:40
6 * 100 LA 1-3 descend & hold on 1:40
6 * 100 Swim 1-3 descend & hold on 1:30
3 * 200 swim descend (3rd 50 Kick)
C/ Breast or Fly
four times thru
1 * 25 on :35
2 * 50 on :55
3 * 75 on 1:10 (could be Stroke/Free/Stroke
3 * 200 kick descend
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