300 Kick
200 Pull
100 Drill
10 x 100 IM :15 rest
3- pull with buoy & paddles
3- pull with buoy only
3- kick
1- Swim FAST
10 x 75 IM (Fly, Back, Breast) :15 rest
Alternate 1 swim w/ fins and 1 kick
10 x 50 :15 rest
5- scull w/ buoy
5- pull, breathe 5, 4, 3, 2, 1 by 50's
10 x 25 :10 rest
No breathers
200 EZ
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3700 SCY
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