300 Pull - max 100 Free
200 IM kick
3 * 50 descend to 200 pace
At 6:15
4 * 25 on 1:00 15 sprint/10 long
2 tiger sprints ↔ 4 * 15m "surfing" with fins on 1:15
200m finger drag drill or 6 kicks switch with fins or 150 (2K1P or DA back)
6 * 25 sprint from blocks - dive a glide to swim back on 4:00 shoulder exercises between 25's
200m finger drag drill or 6 kicks switch with fins or 150 (2K1P or DA back)
4 * 25 with chutes ↔ 4 * 25 kick into vertical board all on 1:15
6 * 100 on 1:50 - long swim - 15m blast underwater off last wall
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