Warm-up: (Fins)

600- 100 Swim/50 Kick

6 x 50 (w/ Fins and Med. Ball) on 1:00-1:10

-25 Kick w/ ball/25 Catch-up w/ ball in streamline

6 x 25 (on fins w/ med ball) on :40-50

-Alt. 25 Kick

-25 Catch-up

4 x 150 (10 sec rest b/w each)

-100 Build/50 Kick w/ med ball

2 x [:30 sec out of water med ball bounce on floor…50 Freestyle swim FAST…:30 sec. Ab twists seated on kick board…50 Freestyle FAST…10 pushups]

300 mod. Pull breathe every 3 strokes

4 x 25 Med Ball toss

-25 Overhead/backwards throw

-25 Front/Chest throw

200 Choice ez