300 Pull smooth slight build breath every 5 if free on 5:30
4 * 75 Kick descend 3 on 1:40, 1 on 1:30
right into 300 Swim - if free or back 1st 100 4 dolphin K's, 2nd 5, 3rd 6 on 5:00
or 250 Br Swim or Fly RA/LA/2 full strokes
4 * 75 Pull descend on 1:30 max 50 Free/75
300 Kick (200 IM/100IM) on 6:00
4 * 75 swim descend on 1:15
800 - rolling 100 IM's with fins - flip into Fly - past flags off all walls further=better
600 - Back - PB and paddles optional
6 * 75 Pull on 1:20 or 1:30 1) 50 Back/25 Br, 2) 25 Back/50 Breast
400 done as with 30s floating breaks at 37.5, 137.5, 237.5 and 337.5
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