“Things won’t go perfect. It’s all about how you adapt from those things and learn from mistakes.” 

Warmup

400 fr swim w/snorkel [emp on dps w/evf]

2x w/fins

2x50 fly drill on :50/:55

100 fr kick on 1:45

3x

100 br swim on 1:40/1:50/2:00

2x on :40

25 bk kick

25 fly swim

Preset

4x odds free evens fly

50 on 1:15 as 25 uw kick 25 ez

50 on 1:15 as 25 nob 25 ez

3x 50 fr paddle desc on :50/:55

:30

50 fr paddle all out

Mainset

12x 50 ms 25 orange 25 red on :55

rest 1:00

10x 50 w/fin on 1:30 as 25 head up fly kick 25 nob fr

rest 1:00

12x 50 ms 25 mod 25 red on :50

rest 1:00

10x 50 w/fin on 1:30 as 25 fr all arm 25 fly nob uw kick

Postset

10x 50 fr paddle fin drill on :60 odds right evens left [one leg up]

300 swim down