1 x

300 swim

12 x 50 - odds kick/swim, evens drill/swim

6 x 75 - 1-3 k/s/k, 4-6 s/k/s

6 x 50 - 1-3 moderate, 4 easy, 5-6 fast

8 x 25 partner race fly kick (with fins??)

2:00

12 x 25 on :40 - 2 press down, 2 press bck, 2 press down and bck, 6 working on smaller and faster press

2:00

1 x

2 X 100 fast on 1:20 - sub 1:15

2 X 100 choice mod on 1:40

2 X 100 fast on 1:25 - sub 1:10

2 X 100 choice mod on 1:40

2 X 100 sprint on 1:30 - 500 race pace

2:00

5 x

6 X 25 on :40 sprint - odd sets - kick, evens - swim

Coaches call on stroke

5 x 50 ez cool down