400 Free/Back by 100 fist/Swim by 50
4 * 50 Bk Kick/Breast Swim 300 Pull or Swim alternating knuckle paddles/no paddles
6 * 50 Breast 1) 3K1P/2K1P, 2) kicking underwater/swimming
Breast drills (20 min)
4 * 50 1) 15-25-10, 2) 15-25-10
At or before 8:20
All done at 100 Pace 25's on 45, 50's on 55, 75's on 1:15 3 * 25, 1* 50, 1 * 75 5 * 25, 1 * 50, 1 * 75 7 * 25, 1 * 50, 1 * 75
finish with
Free or back
600 3/3,5/5 by 100
400 ra/la/50 swim with extra long streamlines without DK
OR
3x thru : fly or breast maintain SC
4 x 25 on :45
3 x25 on :40
1 x 50 on 1:00
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