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100 warm up

6 x 50 on 2:00 as 25 fr ez sprint / 25 bk or br
- ez bk block-o / ez br-e

5 x 50 on 2:00 as 12.5 mild fr sprint/12.5 ez / 25 moderate br

500 UW recovery fr snorkel and fins

4 x 50 on 1:30 (fins, snorkel) 25 head-up fly-kick fr / 25 drill

5 x 50 on 1:30 fist fr
- 25 2- beat/25 6-beat

150 very slow fr /25 fast kick