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3|4|14 SCM - one more D swim before I get hooked

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WARMUP / MAIN
5 x 500 free on 9:00, S (8:41, 8:23, 8:18, 8:15, 8:13)

KICK
500 FK, S (12:11)

DRILL
500 one-arm fisted free (static arm back), S, as 50 per arm

STROKE
10 x 50 on 1:30 as bk-br per 25

WARMDOWN
150 easy kick on sides, belly, back, and transient, with arms back

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