1 x 400 choice
4 x 100 IM drill @20" rest
4 x 50 back @55" (Avg. 39")
Kick Ladder
100 fly kick w/snorkel + 200 free kick w/snorkel + 300 back kick + 300 free kick w/snorkel + 200 back kick on side + 100 fly kick on back for time (1'32")
Lactate Clearance
1 x 200 easy
Kick Set
12 × 50 @1'10" starting under the flags
Odds - 20" vertical kick + 20m back sprint kick + 25 easy
Evens - 20" vertical kick + 20m sprint swim back + 25 easy
**no rest in between 50s
1 x 200 head lead dolphin w/fins
Cooldown
1 x 400 (25 sculling/25 swim)
