200 SKIP (swim,kick,IM,pull)
4x 50 Maximum Distance per Stroke (MDPS) 1:00
12 x 25 odds: Drill :40
evens: Build choice of stroke
4x25 same stroke as the 12 all fast!
5 x 50 Minumum Stroke Maximun Effort choice 1:00
5 x 50 breathing 5/7 by 25 pull :55
12 x 25 odds: MDPS choice choice :40
evens: Fast
5 x 50 Long Arms Fast Kick overkick freestyle 1:00
12 x 25 1build 3fast choice :40
3x100s pull paddles cool down breathing 3,5,7,9 if not do 3,5.5,3 on the 1:35
50 easy
