800 swim choice

400 IM drill

Pull 12 x 75s free @ 1:05 odds NPS

50 ez

8 x 50s Fly back by 25 @ 1:05

Swim 8 x 125s free (4 dolphins off each push off) @ 2:00

50 ez

8 x 50s Back Breast by 25 @ 1:05

6 x 100s dolphin kick with fins @ 1:30

8 x 50s breast free by 25 @ 1:05

100 cool down

Be sure to place the back of your head in the water first after your IM turn. The arm that leaves the wall last should be bent.