Warmup: 800 choice
Kick: 4 x 75, descending
Drill: 6 x 25 fly, focusing on high elbow after catch
odds: single-arm, evens: combo
Sprint: 6 x 25 fly, fins (:30r)
Swim: 800-600-400-200 Freestyle. Beat the Split (:30r)
Warmdown: 5-10 minutes drill
Kick: 4 x 75, descending
Drill: 6 x 25 fly, focusing on high elbow after catch
odds: single-arm, evens: combo
Sprint: 6 x 25 fly, fins (:30r)
Swim: 800-600-400-200 Freestyle. Beat the Split (:30r)
Warmdown: 5-10 minutes drill
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