Warm-up 400 swim 400 kick 400 pull 6 x 100 drill on 2:00 ...1/4-fists ...2/5-catch up ...3/6-finger drag 100 long and easy (5 CB) Turns (4 each- from 15 meter marker- fast in/out of walls) Starts 6-8 each (focus - underwater distance) Warm-down 600 choice |