300, 100 fr/100 bk/100 fr
300, 50 k/50 s
300 desc by 100

4 x 100 on 1:30
4 x 100 on 1:20

4 x 250 - 100 hyp3/75 desc/50 bk/25 sprint
4 x 250 - 100 hyp5/75 desc/50 bk/25 sprint back

4 x 100 on 1:20 pull
4 x 100 on 1:30 pull

8 x 75 drill/swim/kick
8 x 50 from dive

vertical kicking, STF