Warmup: 800-1000, change stroke each 50
Drill: 8 x 25 fly, fins, moderate pace
Sprint: 6 x 25 freestyle, FAST last 15 yards & great finish (:30rest)
Swim: 3 x
300 pull, steady, moderate (:30r)
3 x 100 IM, strong (:15 rest/:30 rest after)
(note: work the IMs, not the 400s!)
Warmdown: 10 minutes drilling
Drill: 8 x 25 fly, fins, moderate pace
Sprint: 6 x 25 freestyle, FAST last 15 yards & great finish (:30rest)
Swim: 3 x
300 pull, steady, moderate (:30r)
3 x 100 IM, strong (:15 rest/:30 rest after)
(note: work the IMs, not the 400s!)
Warmdown: 10 minutes drilling
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