1000 swim choice

4 x (2 x 25s scull choice, 4 x 50s drill IMO @ 1:00)

1 x 500 dolphin kick with fins on back

100 ez

4 x 250s swim free ( 4 dolphins off each push off) @ 3:30

1 x 500 dolphin kick with fins on front

100 ez

Swim 5 x 200s (odds IM, evens stroke @ 4:00) work last 50 of each 200

with fins 6 x 100s swim Odds fly, evens back 6 dolphins off each push off @ 1:45

100 cool down

200 SKPS

8 x 25s breast pull with a dolphin kick @ 30

1 x 600 dolphin kick (25 on front, 25 on back) NO FINS

12 x 50s (1. fly 2. back 3. free) do four dolphin kicks off each push off @ 55

1 x 600 dophin kick with fins on stomach

12 x 50s swim breast @ 1:15

1 x 600 dolphin kick with fins on back

12 x 50s free @ 45 do 4 dolphins off each wall

1 x 300 colphin kick NO fins (25 front, 25 back)

100 cool down

3 x 300s (1. swim free, 2. IMdrill, 3. swim choice)

4 x 25s scull feet first hands above head on back

20 x 25s kick with fins on back dolphin - do 6 under water @ 30

6 x 250s ( 100 free, 50 kick, 100 stroke sprint) @ 4:00

10 x 100 kick with out fins @ 1:45

100 ez

 20 x 50s @ 50 do 6 dolphins off each push off #s 5,10,15 and 20 fly

20 x 25s kick with fins @ 25 6 kick under water on stomach

100 cool down