Silver - ANC - pm

1 x 300 rev IM DKS

6 x 100 on 1:50 K/S EN1+

1 x 300 timed FK- record the time

10 minutes free stroke technique
Grip it and Rip it

1 x 300 digital free

10 x 100 on 1:50 IM EN2
last 25 fk slob

10 minutes core dryland