400 as: (25 Scull/25 Kick/25 Drill/25 Swim)
16 x 12.5~swim back to wall @ :40 Work Streamlines and Breakouts
4 Free
4 ***
4 Back
4 Fly
10 x 40 @ 1:00 Swimmer Starts & Swimmer Stops Build to Fast
5 Free
5 Specialty
16 x 12.5 @ :40 Choice
Odd: 12.5 Fast Breakouts ~12.5 SSP
Even: 12.5 SSP~ 12.5 Fast Finishes
10 x 40 @ 1:00 Choice Swimmer Starts & Stops
Odd: Shallow water Fast
Even: Deep water Fast
200 SSP
