Notes
100m flutter kick with board, 75% speed
100m pull with pull bouy, 75% speed
100m front crawl, alternating high elbow drill and fingertip drag every other 50
100m front crawl, alternating high elbow drill and fingertip drag every other 50 w/buoy
400m front crawl, moderate pace, breathing every 2/3 strokes
100m front crawl, cool down