10 x 100s free @ 2:00 odds NOS

8 x 25s pull sculling - windshield wipers

Swim 6 x 125s (75 free, 50 breast sprint) @ 2:15

50 ez

8 x 25s scull on back head first hands above head rest 10 seconds

6 x 150s (100 free ez, 50 back sprint) @ 2:45

8 x 50s 25 scull choice, 25 swim choice rest 10 seconds

20 x 25s dolphin kick on back with fins 6 kicks under @ 25

4 x 25s scull head first on front hands at hips

100 cool down

300 free, 200 back 100 breast warm up

1 x 400 dolphin kick on back with fins

4 x 50s sculling rest 10 seconds between 50s(25 plank scull, 25 table top scull) head first scull on back arms at hips, firt 25 body straight, second 25 body in a tuck position, knees to toes at surface of water, hands scull at hips with wrist flexed so fingers point at ceiling)

4 x 200 back swim descending @ 3:45

4 x 50s scull rest 10 seconds between 50s(head first sculling on stomach, hands at hips, must keep wrist flexed so fingers point at bottom of pool) same scull entire 50

8 x 100s pull free @ 1:20