600 with fins - open turn at 100, 200, 300,
- start every 100 with a 5 and glide on your back, finish every 100 breathing every 5
400 pull - if using paddles they should be knuckle paddles
5/6 * 150 IM on 20s rest done as:
25 fly/50 Back build/25 Breast/50 free build
or
25 fly/25 Back build/50 Breast*/50 Free
or
50 Fly/25 Breast/50 Breast*/25 Free
*build tempo - maybe start with 2K1P
10*100 - take 10s rest on #1 and use that for your pace
1-4 kick descend or drill descend - default to 1 arm
5-8 kick descend or drill descend - default to 1 arm
9&10) swim (1/2 200 time plus 5 or 50/5s/50 at back 1/2 of 100
4* easy speed
800 Flow - reset at 200m
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