300 Pull - very long - every 4th 25 Breast if doing free
4 * 75 kick build and descend
300 with fins 6 Kicks or 4 * 50 descend fly or breast also with fins
4 * 15 vertical kicks and two break outs on 1:00s trying to get vertical kicks done 5 seconds
4 back starts <---->4 dives 1) penguin, 2) deep, 3) =4) fast
6 * 25m walkbacks 1) 1 sprint, 2) 20m sprint, 3) 15m sprint
400 long
4 * 50 descend
3 * 50 sprint
400 Long
1 * 100 sprint
8 * 25 sprint walk backs different stroke
15s sprint kicks and then social kick/Swim with fins for warmdown
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