12 * 25 - very long 2 on 40
2 on 35
2 on 30
2 on 25
1 on 20
1 on 25
1 on 20
1 on 25
2 * 300 with fins and paddles on 6:00
100 Pull with paddles/50 kick with paddles as board/50 PBL with paddles/100 Swim
3 triangles
6 * 200 IM with on 4:30
Fly = 6,6,5,5,4,4, kicks per pull - lay out in front Back = DA, RA, LA 6kicks, 3-2-1, 3-2-1
Breast = 2K1p or Pull
Free = same as fly
8 * 15m sprint 1) from wall, 2) floating start 5 m kick build/10m sprint S on 2:00
4 * 5 min choice moving - anything but kick - 2 min float PB optional
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