8 * 50 with partner 20 mins
1) 50 Free/Rolling Plank - Kossacks
2) 50 Back/flutter kick - tabletop kicks
3) 50 Breast/Squats - Captain Morgans
4) 50 Fly/Dead bugs - hip raises
Choose 2 of (12 mins) - can do the same one twice
300 Pull breathing every 5 200 Fly drills
6 * 15s sprint kick on 1:00
2 tiger sprints
8 * 25 strong with paddles and snorkel, fins or PB
5 * 100 IM on 1:45 or 1:55
8/10/1/6 dolphin kicks
5 * 200 IM on 3:30/3:45 or 4
1) Kick/Swim by 25 2) Swim/Kick by 25
3) Kick/Swim by 50
4) Swim/Kick by 50
5) Swim
1 * 400 IM or 500 stroke
2 * 300
1) with fins 300 K/S by 50
2) pull (bk/br/fr by 25
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