| 12×75 3 – swim 3 – pull 3 – 50 ez/25 build 3 – Bk/Br/Fr 11×50 mix strokes 10×25 choice 1 – ez 1 – fast 9×50 1 – kick 2 – swim 8×25 underwater dolphin kick AFAP 7×100 Free Descend 1-4 Hold 5-7 6×50 IM Spin 5×50 drill/swim by 25 4×50 swim variables 3×100 IM 2×50 sprint choice 100 ez | 12×75 3 – swim 3 – pull 3 – 50 ez/25 build 3 – Bk/Br/Fr 11×50 mix strokes 10×25 choice 1 – ez 1 – fast 9×50 1 – kick 2 – swim 8×25 underwater dolphin kick AFAP 7×50 Free Descend 1-4 Hold 5-7 6×50 IM Spin 5×50 drill/swim by 25 4×50 swim variables 3×100 IM 2×50 sprint choice 100 ez | 12×50 3 – swim 3 – pull 3 – 25 ez/25 build 3 – Bk, Br, Fr by 50 11×50 mix strokes 10×25 choice 1 – ez 1 – fast 9×50 1 – kick 2 – swim 8×25 underwater dolphin kick AFAP 7×50 Free Descend 1-4 Hold 5-7 6×50 IM Spin 5×50 drill/swim by 25 4×50 swim variables 3×50 as 25 scull/25 swim 2×50 sprint choice 100 ez |
