1 x 50 @ 1:00; cruise kick - flutter w/ board and snorkel
2 x 25 @ 0:40; sprint kick - flutter w/ board and snorkel
4 x 25 @ 0:50; sprint - free
2 x 25 @ 0:40; sprint kick - secondary stroke
4 x 25 @ 0:50; sprint - secondary stroke
1:00 rest
1 x 50 @ 1:30; cruise kick - flutter w/ board and snorkel and parachute
2 x 25 @ 0:50; sprint kick - flutter w/ board and snorkel and parachute
4 x 25 @ 1:00; sprint - free w/ parachute
2 x 25 @ 0:50; sprint kick - secondary stroke w/ parachute
4 x 25 @ 1:00; sprint - secondary stroke w/ parachute
1:00 rest
2 x 25 @ 1:30; sprint - free w/ bucket
2 x 25 @ 1:30; sprint - secondary stroke w/ bucket
2 x 25 @ 1:30; sprint - free w/ bucket and fins (paddles optional)
2 x 25 @ 1:30; sprint - secondary stroke w/ bucket and fins (paddles optional)