Warm-up:
5 min Choice Swim
2 min choice Kick
Main Set:
12 x 25 (on :30-45 sec)(25 Kick/25 Catchup drill/25 Build)
200-300 pull (breathing 3/5 by 50)
4-5 x 100 Paddles only (15-20 sec rest) (Flip turn at the T)
8 x 25 (on :40-50sec) (2 Drill/1 Build/1 Fast> Repeat)
200-300 pull (breathing 3/5 by 50)
6 x 25 (on :40-50) (25 Double Stop/25 Catch-up/25 Swim GOOD FORM!)
Warm-Down:
150 ez