400 Ch
400 50kick/50fr drill best stroke

18 x 50 
o: dps fr :50, 
e: kick/dr/Sw by 50 :55 worst stroke

12 x 100 pull 1:25
1-3 snorkel no pad
4-6 right paddle
7-9 left paddle
10-12 both paddle

3 x 250 3:30
10 x 50 :55
O: all stk fast
E: 25 stk fast/ 25 ez

2 x 250 3:30 faster than the 3
10 x 50 :55
O: all stk fast
E: 25 stk fast/ 25 ez

1 x 250 faster than the 2

18 x 50 kick :60
1-6  25 fast/25 ez
7-12 12.5 uw each way
13-18 25 ez/25 fast