6 x 100 on 1:40 - 50 derek, 50 swim

1 X - focus on 12's routine

4 X 25 on :30

3 X 50 on 1:00

2 X 75 on 1:30

1 X 100 on 2:00

1 x 15:00 kick legs on fire fast wall kicking - one whistle blow = change speed (slow to fast, fast to slow). Two whistle blows means kick as fast as you can fly kick u/w to the opposite wall, then kick ez on the wall - coach can change speeds whenever they feel like it -

treat as 1000 yards

24 x 25 back drills with instruction

10 x 50 back on 1:00 d/s ez