150 swim plus 5 streamline rockets with 3 fast kicks on way up

150 K-D-S plus 1:00 vertical scull clockwise/counter

150 breastroke 2x pullouts

10x25 mid pool breast or fly turn - hand back, knees tight, head still

10x50 drill swim coaches call 1:00-1:15

3x200 pds/snorkel cruise 2:50

10x25 kick o) 12.5 under with board/12.5 fly kick e) fly kick with 1/2 moon :40

4x

25 no breath :30 free

50 free 2/2 breathing around walls :50

75 5 dolphins off each wall no breath 1st stroke 1:10

100 negative fast last 5 to finish 2:00

4x25 dive fast 15 under

4x25 coaches call into breakout

2x

100 kick strong on 1:40

4x50 free on :45 fast turn and breakout

100 kick negative 2:30

2x25 dive fast for time