Practice

Meet warm up
400 swim
6x75 k-d-s @ 1:30
6x50 s-m-f @ 1:00
8x25 @ :30 h/e, e/h, h, e
4 good turns!

12x100 @ 1:20/1:30
rotate 25 fast (1st 100 - 1st 25 fast, 2nd 100 2nd 25 fast, etc.)

10x50 k/s, s/k @ :55/1:00 kick is sprint

12x25's @ :45 ALL OUT

500 EZ