1 X 300 Free

8 X 50 Kick/Swim with Zoomers Gold

8 X 25 Swim with Tennis Balls in Hands (Descend 5-8)

6 X 50 Free Negative Split

1 X 400 Free Pull with Agility Paddles

5 X 100 with Zoomers Gold

1: 100 Kick

2: 75 Kick/25 Swim

3: 50 Kick/50 Swim

4: 25 Kick/75 Swim

5: 100 Swim

50 Free easy Recovery

4 X 25 Kick with Board FAST

12 X 25 IM Order x 3 (3 FLY, 3 BK, 3 BR, 3 FR)

1 Round with Snorkel – perfect stroke warm down:

1 X 25 FR

1 X 50 FR

1 X 75 FR

1 X 100 FR

1 X 75 FR

1 X 50 FR

1 X 25 FR