10 x 100 @1:40 [3rd lap under water]

2 minute explanation of next set

4x150 @ 3:30 75y kick choice/75 pull choice Descending by 150's to sprint last one

1x25 @1:00 REC (half way down and back)

2 minute explanation of next set

1x

6x75 @ 1:20 Free with snorkels (balanced stroke)

4x100 @ 1:30 Free

2x200 @ 3:20 w/paddles 75 EN2/ 125 Desc to sprint

1x300 @ 6:00 kick speed play[100y 10fast/10slow; 100y 20 fast/20 slow; 100 30 fast/30slow]

2 minute explanation of next set

2x75 @1:30 Fly w/ underwater streamline kicks to 3rd line (with fins)

6x50 @ 1:00 Fly w/ underwater streamline kicks to 4th line (with fins)

8x25 @ :40 Fly w/ underwater streamline kicks to 5th line (with fins)

1x300 @5:00 REC kick/pull/swim