See you in the morning!!
400 choice 50 swim 25 drill 25 underwater (dolphin kicks or breaststroke pull outs)
300 IM 25 right arm/25 left arm/25 swim
Count strokes for both arms make sure you are taking the same number strokes. Fly and breast arm is out front. Back and free arm is at side.
8x25s sprint cycle swim @ :40
400 pull w/paddles
4x100 @ 1:45...kick w/board & fins, rotate the fast 25
300 swim w/paddles
3x100 @ 1:30 swim w/fins, rotate the fast 50
4x 50s @ :50/:55choice, descend 1-4
100 choice swim
4x25s fast @:30 add up 25s for 100 time
100 cool down