20 min warm up
Fins
100 of each 2 times through
fly kick on back
6 kick roll front
6 kick roll back
backstroke
100 FAST
200 easy
1 min rest x2
200 easy
100 FAST
1 min rest x 2
drop offs
4x 50 at each time until you just can't make it any more
1:15
1:10
1:05
1:00
:55
:50
:45
:40
:35.........
WD - 50 no goggles.....in case you are in a race and your full up w/ water.....
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