Float like a butterfly… sting like a bee!

200 free

200 IM kick

200 choice

12×50 on 1:00  free is smooth, stroke is build

1. free/fly

2. free/bk

3. free/br

4. free/free

4×75 on 1:30  flip into stroke… stroke is fast rest is smooth

1. free/fly/free

2. free/bk/free

3. free/br/free

4. free/free/free

5x(4×25) on :45   ALL FLY ALL FAST…  300 smooth ON 6:00 after every round of 4

1. pull with fast stroke rate

2. breathe every stroke

3. breathe every 3

4. breathe every 2

5. fins

600 RA/LA/DR/SWIM  CHOICE… fins opt’l

4100m

c13 B with Lee

200 free

200 IM kick

200 choice

40×25 fly mostly with fins on 1:00

• 1-4) ra

• 5-8) la

• 9-12) salmon

• 13-16) 1-1-1

• 17-24) smooth br every 2

• 25-28) fast with fins br every 2

• 29-32) pull fly

• 33-40) fly no fins

600 RA/LA/DR/SWIM  CHOICE… fins opt’l

2200m