400 Free/bk by 100 fist/swim by 50
3 * 100 RA/LA/KnoB/5s/Build 6 * 50 (15-25-10, 15-25-10)
Three times
tiger sprint 75 swim long
Shoulder work Rd 1 abduction, Rd 2 adduction, Rd 3 PVC horizontal retraction
Three times thru
3 * 25 on :30, 1 * 50 at 200 race pace - all on 4:00 3 * 25 on :30, 1 * 75 at 200 race pace - all on 3:00
200 smooth with fins 5 dolphin kicks off every wall on 4:00
4 * 400 choice (no fins) descend and negative split (300's if kick)
Choices include but are not limited to:
Pull with paddles IM Swim or IM 25 kick/75 Swim Kick
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