Warmup
1 x 300 choice
3 x 100 kick w/board & snorkel
4 x 50 choice @60"
Kick/Drill/Swim
4 x 100 (25 kick/25swim/25drill/25 swim) @20" rest
Build Swims
6 x 50 choice build into wall @60"
Lactate Clearance
1 x 200 easy
R1 swim
4 x 100 free @1'35" (holding 1'15")
Starts & Finishes
2 x start from the block, sprint to 25m
2 x race finish into wall
Cooldown
1 x 200 easy
