A:
500 Free
4x25 UW from the blocks
4x50 Pulse fly drill with fins 1:30
4x50 Fly Swim with fins 1:00
4x1:00 Vertical kicks with 10 lb brick
2x50 pulse drill no fins 1:45
2x50 fly swim no fins 1:15
6x50 wall pushers 1:15
300 easy
B:
500 Swim
400 Kick
4x50 Fly Swim with fins :15
6x100 descend 1-3 4-6 :15
4x50 Fly Swim with fins :15
400 Pull
200 Easy
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