8x through
1x100 (Swim 50 Fr, 50 Brst) 0n 2:00
2x25 (Kick Brst-Sprint) on 30
Drill-Free
8x75 (50 Single arm catch up-25 catch up) on 1:40
Pull-Fly w/ small paddles and fins
10x100 (kick, right, left, swim) on 2:00
Swim-Back
16x25 (High Tempo. Rip the thumb out. Slice the pinky in) on 40
Skills-Open turns
Keep shoulders under - Eyes on hand
3,200Yds
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