12 * 75 4 on 1:30, 4 on 1:25, 4 on 1:20
1) fist/drill/Swim
2) 25 scull/50 Build
3) Pull 50 Back/25 Breast
4) Pull 25 Back/50 Breast
8 * 25 Fly 2 on 35. 2 on :30, 2 on :25, 2 on :20
3x 5 and glide
3 starts
5 descending turns
3 speed drills
2x200 25 Drill/25 Swim/25 Drill/50 Swim/25 Drill/50 Build
100m worth of sprinting from the blocks
2x200 25 Drill/25 Swim/25 Drill/50 Swim/25 Drill/50 Build
100 smooth swim under bridges
4 * 10s on/10s off vertical kick
100 smooth swim under bridges
3 * 10s on/10s off vertical kick
100 smooth swim under bridges
2 * 10s on/10s off vertical kick
100 smooth swim under bridges
1 * 10s on/10s off vertical kick
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