Recovery Swim
300 easy free
100 alternating kick on side/kick on back by 25
200 drill/swim by 25
4×25 not free @ 15s rest between
300 pull with paddles breathing every 3/5 by 50 @ 6:00
6×75 as 25 kick strong/50 swim smooth @ 1:40
*Don mix up strokes with free/back
6×50 drill choice stroke @ 1:15
6×75 as 25 strong pull/50 swim smooth @ 1:30
*Don mix up strokes with free/back
6×50 as odds scull/swim by 25; evens dolphin kick on back (fins optional) @ 30s rest
All from Mid-Pool:
2 rounds
4×50 focus on fast turns in and out of flags; 3-5 dolphin kicks off each wall @ 20s rest
4×25 fast; working on turns @ 20s rest
100 easy
TOTAL: 3300m