400 Free back by 100, fist swim by 50
600 with fins max 1/2 free - 4 dolphin kicks off every wall
3 * 100 IM 1) with free kick, 2) with dolphin kick, 3) swim
4 * 25 15/10 on 1:00 on or before the 21 minute mark
10 min each station
1) 50 sprint Kick
150 with fins
5 min ankle flexibility (ankle rockers, manipulations)
50 sprint Kick
2) 200 swim with bags on feet build kick/
5 sprint breakouts on 1:00
3) 2 * 200 IM 1 leg kicking
600 Pull with paddles
400 Kick negative split
2 * 200 IM with fins long
8 * 25 low stroke count
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