300
3 * 100 IM 1) with dolp kick, 2) with flutter, 3 regular
4 * 50 1) 15-25-10, 2) 15-25-10
400 50 drill/25 swim with fins
2 * 25 smooth underwatar kick
300 Pull for distance
15, 20, 25, 30m sprint on 1:00
twice thru thru
4*100 descend to P400 on 2:00
or
ez speed
kick and glide
50 tight build
4 * 25 long on :45
50 sprint
4 *50 descend to 200 pace on 1:00
100 long on 2:00
100 at 200 pace from block
or
8 * 25 sprint with fins on 1:00
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