Warmup: 800 pre-meet style
Drill: 8 x 25 fly with fins, smooth (:20 rest)
Sprint: 6 x 15 yards at FULL SPEED + 10 yards easy (:30 rest)
Swim: 5 x 50 ascending (:05 slower each succeeding swim) (:15 rest)
GET OUT!
Drill: 8 x 25 fly with fins, smooth (:20 rest)
Sprint: 6 x 15 yards at FULL SPEED + 10 yards easy (:30 rest)
Swim: 5 x 50 ascending (:05 slower each succeeding swim) (:15 rest)
GET OUT!
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