1 x

1 x 600 @ 9:00 100 free swim 100 choice K D

12 x 50 @ :55 IM ORDER K D, D S, S BUILD 3RD 50 TO FAST RACE FINISHES

4 X

4 X 25 K @ :25 :30 :30 :35 BY ROUNDS FREE KICK W BOARD DES TO ALL OUT SNORKEL

1 X 100 K K D S @ 1:40 50 R ARM L ARM 25 SIDE KICK W 1 ROTATIONS 25 SWIM SNORKEL

1 X

2 X 400 1 W PADDLES @ AP W SNORKEL 5:20 5:40 5:50

8 X 25 BEST ODD DES BY 2 @ :30 K K, K D, D S, S S :30

4 X 200 1-2 PULL AP 3 -4 FAST @ 2:30 2:40 2:50 :30 SEC REST ON # 2

8 X 25 IM ORDER BLD FAST @ :25 ALL LANES

8 X 100 AP-4 @ 1:15 1:20 1:25 1:30 BY GROUPS

8 X 25 4 BK 4 BR DES 1-4 @ :35 ALL LANES

16 X 50 DES 1-4 BY 4'S TO ALL OUT @ :50 :45 :40 :35 BY ROUNDS

8 X 25 BEST ODD DES BY 2 @ :30 S S, S D, D K, K K

8 X

1 X 25 @ :45 15 SEC KICK ON WALL EXTENDED FREE OR BREAST, DROP UW'S 1/2 LAP IN SWIM EASY\

1 X

1 X 400 @ 6:00 25 EASY FREE 50 ALL OUT BEST ODD 25 EASY FREE

4 X

1 X 25 BLD @ :25 BEST ODD

1 X 50 NS @ :50 BEST ODD

1 X 25 SPR @ :35 FREE ODD BEST ODD ON EVEN

1 X

1 X 400 @ 25 BEST ODD ALL OUT 50 MOD FREE 25 BEST ODD ALL OUT

4 X 50 EASY WARM DOWN