2600 +

15 minute warmup

We were the only people in the pool, so it was a great opportunity to do widths underwater :)

1 width underwater
2 widths
3 widths
2 widths but get out and dive back in
1 width

Swim the perimeter of the pool (again, just us in the pool) Mix in fly for the swimming

3x300 pull  
    1. 75 free, 25 back repeat 3x  
    2. 75 Free, 25 breast. Repeat 3x  
    3. all free 50 easy

Vertical kicking set. 30 sec. vertical kick, 15 sec. rest
   3x arms crossed, hands on head, streamline, use arms
   1. flutter  2. breast   3. choice

4x250 Free odds: 50 overkick, 50 swim normal kick, repeat 
                   events: 50 overpull, 50 swim normal, repeat 150 warmdown