Notes
500yd warm up.
4x100 as
25 superman kick
25side lying kick on right
25 side lying kick on left
25 kick on back
with 20 sec rest after each 100
10 x 50
25fingertip drag
25 swim
5-10 secs btw each 50
3x100 freestyle w/ 5-10 rest
3x 25 breast stroke w/ 10sec rest
3x100 freestyle w/ 10-15 rest.
50m kickboard cool down.