WU-4×100 Fr on rest :30; every 4th 25 kick
4×50 Fr as 25 drill/25 swim on rest :20
4×25 descend 1-4 rest :15
**Make sure the drill is applicable to a stroke change for you**
Primary
25 Fr on rest :10
2 x 50 pull des 1-2 on rest :20
75 Fr on rest :15
3 x 100 pull des 1-3 on rest :20
125 Fr on rest :20
3 x 150 pull des 1-3 on rest :20
175 Fr on rest :25
2 x 200 pull des 1-2 on rest :20
**For the pull descends, focus on changing speeds based on tempo**
2350 + WD