400 choice

2:00 rest

4x 150 @ 2:30 - odd - K S, even - D S

6x 75 @ 1:20 - all kick - cycle 25 fast

2:00 rest

10x 25 @ :30 w/sox and fins - from middle - FAST FEET TURNS!

10x 25 @ :30 no gear - from middle - FAST FEET TURNS!

2:00 rest

2:00 rest

#Back

6x 200 back @ 3:00 - 2x pink / 1x blue

6x 100 streamline kick on back @ descending interval - 1:50-1:45-1:40-1:35-1:30-1:25

12x 100 back @ 1:30 - 2x pink / 1x blue

12x 50 streamline kick on back @ 1:00 - 2x pink / 1x blue

20x 50 back - odd @ :35, even @ :45 - hold kick count and stroke count all the way - miss more than 2 and put on fins

#Fly

4x

{50 fly drill @ :50 - 1 arm

{100 @ 1:40 - fly/free - pink

{100 @ 1:40 - fly K L R S x25 - pink

{50 fly FAST @ 1:10

2:00 rest

6x 25 @ :30 - w/chute and paddles - full fly - red

6x 50 @ 1:00 - w/paddles and fins - odd = fly FAST / even = ez free

1:00 rest

6x 25 @ :30 - w/fins and sox - full fly - red

6x 50 @ 1:00 - w/fins only - odd = fly FAST / even = ez free

1:00 rest

6x 25 @ :30 - w/snorkel - fly drill - stoneskipper

6x 50 @ 1:00 - w/snorkel - odd = fly FAST / even = ez free

2:00 rest

4x

{75 @ 1:15 - 25 hollow rock kick / 25 fish kick / 25 fly swim red

{75 @ 1:15 - 25 fish kick / 25 fly swim blue / 25 hollow rock kick

{75 @ 1:15 - 25 fly swim FAST / 25 hollow rock kick / 25 fish kick

#Breast

2x 150 IM @ 2:15

4x 50 br drill @ 1:00 (2-2-2) w/sox on arms

4x 100 DP @ 1:15 w/fins, sox, and paddles

200 br kick @ 4:00 - pink - distance per kick

4x 25 br @ :50 - kick PURPLE!

100 EZ

2:00 rest

4x

{100 @ 2:00 - breast swim (75 red + 4 vert jumps off bottom + 25 blue)

{50 ez @ 1:00 - free

2:00 rest

3x

{Broken 100 @ 3:00 - 25/50/25 w/:10 rest

{50 ez @ 1:00 - free

2:00 rest

Short Cord

8x

{10 pulls / 10 kicks / 5 lunges @ 1:30

{25 fast

{25 ez