Warm Up
- 3 x 100s 50 Kick/50 Swim D1-3
- 4 x 75s with ball
- 25 head up
- 25 tread
- 25 cross-lane wet pass (in/out)
- 6 x 50s Speed
- 2 x Easy / Build / Allout
- 12 x 25s Legs
- 4 with ball underwater, alternate forward/reverse eggbeater
- 4 with ball out of water
- fingertip passing, rotate
- pumping
- pumping opposite arm
- catch-up
- 4 burn (2x)
- 2h tread up and slam x 5 then overhead pass down the lane and head up swim
- 2h rotations