15:00 activation and core

6 x 125 @ 2:15 R 50 free 25 head lead kick 50 choice easy

16 x 25 @ :25 4 free 4 choice no free focus on powerful walls and breakout cycle mod

10 x 100 @ 2:15 EN-3 Test set 3 Best Average Free Record fast

4 x 50 @ :50 mod fly angel drill/R-C-L-C fins

3 x 100 @ 1:40 mod 50 kick on back 50 swim 1-1

4 x 100 @ 1:40 mod fly with free kick

3 x 150 @ 2:30 fast 50 swim 1-1 50 fish kick 50 swim 1-2

4x

4 x 25 @ :35 sprint SP-2 Shooters

2 x 50 @ 1:05 fast fly swim

1 x 300 @ 4:30 free moderate 8/12

100 easy