Sprint/Fartlek/Sprint

40 x 50 all choice (but no breast) @ 1:00

#1 - Sprint no breath until you MUST take a breath, then build to a perfect finish

#2 - 40 meters drill then 10m no breath sprint to finish

#3 - max underwater kick and then minimum cycle count

#4 - fast for time

Fins, Paddles & Snorkels

6 x 5:00 Fartlek @ 6:00 (use whistle or wrench bang on side of the pool, they can stop in the middle of the pool for the 1:00 rest and start from there on the next one)

Continuously repeating: 25 flutter kick on side/ 25 swim.  Descend the 25 swim 1 to ? (however many they do).  Descend using the power of the legs!

Diving well set (10-12m width)

20 x 50 (2 widths) @ :30

1st width fast underwater kick followed by open turn