October 8,2022

400 IM Fly kick/Bk rala/br sep drill/fr build

24×25 6 of each IMO when you reach max strokes then kick. fly on :50 max 8 strokes Bk on :45 max 12 strokes Br on :50 max 8 strokes Fr on :40 max 12 strokes

8 or 10×50 on 1:10 15- //20//- 15 //15//-20-//15//

6 xthru 25, 50, 75 sprint all on 1:30. Can switch strokes 1/2 way. Could also do it kick

7×100 on 1:40 smooth except a very fast 15m under water off 3rd turn