400 WU
Suicides Day – Practice sprinting short distances and turning over your hips
1 suicide – 1/4, back
100 swim
1 suicide – 1/4, back, 1/2, back
100 swim
1 suicide – 1/4, back, 1/2, back, 3/4, back
100 swim
1 suicide – 1/4, back, 1/2, back, 3/4, back, full length. 25 EZ back
Tread set
5 minute legs –
5 times thru: 15 seconds hands, 15 sec elbows, 10 seconds arms, 20 seconds rest