400 swim
200 IM drill/swim
100 IM kick on back
4x25 sprint cycle kick choice
4x25 sprint cycle swim choice
8 x 50s pull paddles @ :50 breath 5/7 by 25 or breath 3/5
Do 4 times: rd 1&3 free 2&4 IM for 3x50free
4 x 25 @ :30/:35
3 x 50 @ 1:00 5breaths total or less the better
1 x 100 @ 1:30 distance per stroke count strokes
8 x 50s pull paddles @ :50 breath 5/7 by 25 or breath 3/5
Do 4 times: rd 1&3 free 2&4 IM for 3x50free
4 x 25 @ :30/:35
3 x 50 @ 1:00 5breaths total or less the better
1 x 100 @ 1:30 distance per stroke count strokes
Cool down
100 easy
