500 every 4th lap is streamline kick on back
5 x 100 rotate 25 fast; last one fast one
400 pull breathing 3-5-7 by 25
4 x 100 choice
300 swim alt 100 FR / 100 IM drill
3 x 100 FR dec 1-3
200 FR alt 25 sprint / 25 recovery
2 x 100 IM
100 FR fast but effortless--focus on perfect technique
1 x 100 FR ALL OUT from the BLOCKS (*optional*)
