1600 yds +vertical kicking

10 minute warm-up

4x100 (25 kick, 25 drill, 50 swim) choice

25 ez

Vertical kicking set
 3x 30 sec. kick with hands out of water
      30 sec. kick with hands on head
      30 sec. kick with arms crossed
      30 sec. kick in streamline positing
1) flutter kick 2) breast stroke kick 3) dolphin kick

75 ez

8x25 (10 sec kick on wall, 25 sprint free)

300 Ascent effort. 100 fast, 100 medium, 100 slow

8x25 long streamlines, swim rest of the way 10 sec. rest