Warm-up:  (Fins)

300 Choice/200 Kick/100 drill

12 x 25 (on :45)

25 Kick underwater w/ board/25 Drill/25 Build>repeat

4-6 x 75 (on 1:30-1:45)

25 Drill/50 Build

Main Set:

200 Paddles/Pull buoy Mod. effort

150 Build Paddles only

100 FAST (on equipment)

50 ez

6 x 25 (on :40)

200 Paddles/Pull buoy Mod. effort

150 Build Paddles only

100 FAST (on equipment)

50 ez

200- 25Fly Kick on back/25 Swim>repeat

200- 25 Streamline underwater fly kick/25 Swim>repeat

100 choice ez