SPRINT!!

300 max 100 Free on 6:00

3 * 100 IM descend with fins 1) dolphin kick, 2) free kick, 3 choice on 2:30

3 * 50 descend on 1:30

3 * Vertical dolphin kick (5 off/5 on/10/10/15/15 - 30s off)

3 * triangle

bottom-flip-streamline explosion and great finish

30 min to here

Twenty repeats on 1:30

4 fly breakouts

4 * 15m back sprint - no underwater

4 * Breast with fins and paddles 1/2 smooth - 1/2 fast hands with free kick

4 * Free 15m with paddles then easy

4 * Choice from above or something else

EBSC 25's

800 Pull with paddles - long (big glides) between strokes - 150 non free/50 free

8 * 25 all one stroke maintain SC - no pace time