800 IM build with fins
Fly = Kick
Back = 6 kicks
Breast = swim with dolphin Kick
Free = 6 Kicks
100 Pull 200 Pull at same speed
300 Pull at same speed
400 Pull at same speed - no paddles
4 * 200 Kick (do 175s if not getting 30s rest)*
1-3 descend #4 hold or sprint different stroke on 4:00
*Ben and Ella - speed work instead
50 on 3:00
75 on 3:00
50 on 2:00
50 on 1:30
2 * 50 on 1:00
16 * 25 on :35
3 Fly or Breast, 1 choice
2 Fly or Breast, 2 choice 2 Fly or Breast, 2 choice
1 Fly or Breast, 3 choice
400-800 with paddles - no straps wrist straps if free
the more free you do the longer the swim should be
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