Warmup: for everyone
Double up double down
4×25 free
3×50
2×75
100
Then switch to back on the way back down.Festival swimmers
In last 4 lanes
30×75 on FPP 1:10/1:15/1:20 paddles &pb optional10
1 min rest
8
1 min rest
6
1 min rest
4
1 min rest
2Then back starts lane 1-4
Everyone else plus Devin
10×100 on 2:00 wear fins if required
50 fast flutter kick/50 smooth swimBack starts for 10-12 min
Move to last 4 lanes
16-20×25
4 free on :25
4 back :30
4 breast :35
4 1-1-1 fly :40
4 k on back :45