3x150s @ 2:30 pull, breath 3,5,7 by 50
3x100s @ 1:45/2:00 drill, 25 free/50 choice/25 free
8x50s streamline on back kick with fins @ 1:10, 10 second vertical kick at the 25, hands up out of the water.
12/8x75s free @ 1:15/1:30
on the drill focus on an early vertical forearm
8x50s choice @ :55/1:00
Focus on great technic during the drill 50 and holding that stroke while swimming faster!