300 free (5 dolphin kicks off each wall)

8 x 25 single-arm free (Left down, right back) @ :35

10x 50 odds kick, evens catch-up with board @ 1:00

5 x 100 pull @ 1:45

400 aerobic free @ 6:40

4 x 50 race stroke rate @ :50

300 aerobic free @ 5:00

4 x 50 over-kick @ :45

200 aerobic free @ 3:20

4 x 50 sprint w/ fins @ :40

100 easy backstroke