800 IM with fins done as dolphin kick
6 Kicks/side
Breast with a dolphin kick
6 kicks/side
300 Pull on 4:00 or 4:30 4 * 75 kick descend on FPP +15, FPP + 10, fpp+5, FPP
300 Swim on 4:00 or 4:30 4 * 75 pull descend on 1:30
300 kick (each 200 gets faster - if 200 IM/100IM then build to fast last 100)
10 min break - easy swim - stretch 4 * 75 on 4:00 - sprint from blocks
8 * 25 speed drills on 2:00
200 for time
8 * 25 speed drill on 2:00
3 sprint choice distance and stroke
WD
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