Saturday morning

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