Notes
600 IM Kick warmup
4 x 100 (25 Bk/25 one arm free) @1:50 (avg 1:32)
4 x 75 IM order (25 kick/one-arm/swim) - rest 15 sec each
6 x 50 @ 0:55 (IM kick first 25, 2nd 25 alt back and free) - avg 43
200 stroke work (100 bk/100 Fr)
all w/zoomers on. Quadruple dolphin kick off wall on all backstroke kicking segments. Triple dolphin kick off wall on Fly and Backstroke swimming. Double dolphin kick off wall on Freestyle.