Notes
800 warm up (150 swim/50 kick)
4x50 drill @ 1:15 (double-stop catch up)
4x50 drill @ 1:15 (6/3/6)
8 minutes kicking (:30 easy, :30 vertical kick, :30 easy, :30 Tombstone kick)
4x25 underwater kicking w/:60 rest (try to make it 25 yards, more if possible!)
300 recovery (50 free/50 non free)
4x25 SPRINT! w/:60 rest (start in middle of the pool, sprint to the wall, easy back to the middle)
200 recovery w/board (50 kick/50 sailboat drill)
9x50 @ 1:10 (3/5/7 breathing pattern by 50)
150 cool down