400 Free/Back by 100 fist/Swim by 50
300 Pull (low/reg/reg with knuckle paddles
200 IM underwater recovery on all strokes
6 * 50 1) 15-25-10, 2) 15-25-10
6 * 5 fast dolphin kicks and glide for distance
3 * thru
50 slow with chutes
50 fast with fins
50 max distance per stroke - 2 breaths per 25
200 Sprint kick on 8
2 * 100 sprint K on 5
8 * 50 sprint kick on 3:00
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