20 sec breaks

2 x 50 each Streamline Drills: free, back, breast, fly

2 x 100 free kick w/ snorkel - NO fins

4 x 50 undulations: rotate Front and side - NO fins

500 free w/great turns: Breath control and undulation

4 x Fast on 1 min.

Verticals: three of each

2 x 50 fly

2 x 200 IM Good Transition turns

2 x 100 Breaststroke

2 x 100 Backstroke COUNT flags every turn and last 25

200 Choice

20 sec. breaks

3 x 50 each Streamline Drills: free, back, breast fly

4 x 50 free kick w/snorkel - NO fins

4 x 50 undulations: rotate Front and Side - NO fins

400 free w/great turns: Breath control and undulation

4 x Fast on 1 min.

Verticals: three of each

4 x 100 IM Good Transition turns

4 x 50 Breaststroke

4 x 50 Backstroke COUNT flags at turn and last 25

200 Choice