100 Pull Long Arm Dog Paddle
200 with fins kick on side breath, return and stroke with other arm
200-300 50 Free or Back and flip into 25 Breast or Fly
400 "-" Maintain stroke count
200-300 IM flow with fins
200 kick - work turns
100 RA/LA with paddles and PB - use core - stay straight
35 minutes to here
50 sprint
12*25 on :50 1) kick & glide, 2) easy speed, 3) 15/10
50 sprint
4 * 100 descend to 400 pace on 1:35
or
4 * 50 1-3 descend to 200 pace and hold on :55
50 sprint
WD
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