Warmup: 300 easy then 300 moderate, then 300 better than moderate
Kick: 6 x 25 dolphin kick on back
Sprint: 2 x [4 x 25] IM order (:30 rest)
round #1: 12.5 fast/12.5 easy
round #2: 12.5 easy/ 12.5 fast with great finish
Swim: 12 x 100 freestyle; target 1:14 to foot touch (on 1:45 sendoff)
Warmdown: 10 minutes
Kick: 6 x 25 dolphin kick on back
Sprint: 2 x [4 x 25] IM order (:30 rest)
round #1: 12.5 fast/12.5 easy
round #2: 12.5 easy/ 12.5 fast with great finish
Swim: 12 x 100 freestyle; target 1:14 to foot touch (on 1:45 sendoff)
Warmdown: 10 minutes
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