300 Swim every 3rd 25 backstroke


FINS


800 Kick alternating 25 Dolphin/25 Flutter
Steady short kicks, engage the core


400 Swim alternating 25 Free/25 Back
Working on streamlines and turns


12 x 25 @ :45 4 Fly/4 Free/4 Back
Odd: 3 cycle breakouts
Even: 5 cycle breakouts

200 Smooth Swim Perfect working on form