400 Free/Back by 100 fist/SWim by 50
300 Pull breathing every 3/5 when free - every 4th 25 Fly or Breast
200 Kick "-"
100 IM
9 * 50
1) Fly Kick/Back S 2) Back Kick/Breast S
3) Br Kick/Free S
6 * 200 with fins on 4:00
100 build Kick/50 Sprint K/50 Fast swim - maintain Kick
5 fast dolphin kicks in streamline
float then 2 stroke cycles from dead stop
5 * streamline jumps from bottom
from last one sprint to wall
easy rotating dolphin kick back to deep end
X * 150
PBL with paddles/Swim with paddles/swim-swim with fist - fast turnover with legs that keep up
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