400 choice
:20 rest
400, 50 s/50 k

6 x 200
1,2-2:45
3,4-2:40
5,6-2:35

6 x 400
1) 4 x 100 on 1:20
2) 2 x 200 on 2:45
3) 400 swim for time
4) 4 x 100 on 1:20

Br and Fl drills

vertical kicking