400 free :10 break
300 IM PKS @ :10 break
4 x 100 free @ 1:30
1) 6-1-6 (6 kicks / 1 stroke / 6 kicks)
2) float and paddle
3) 25 float & paddle / 25 free swim
4) free swim with 2 beat kick
2 x 300 free @ 5:10
1) swim cruise
2) swim (build every 3 rd 25)
8 x 50 free @ :45 ) x 2
4 x 75 free @ 1:05 )
1 x 100 easy
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