Warmup: 600 freestyle + 400 no freestyle, change stroke each length.
Drill: 8 x 25 fly single-arm
Sprint: 2 x [6 x 25 fast (:30rest)] (2:00 rest between rounds)
Pull: 50-100-150-200-250-300 freestyle, steady (:15r)
Swim: 250-200-150-100-50 freestyle, progessive pace (:30r)
Warmdown: 5-10 minutes drill
Drill: 8 x 25 fly single-arm
Sprint: 2 x [6 x 25 fast (:30rest)] (2:00 rest between rounds)
Pull: 50-100-150-200-250-300 freestyle, steady (:15r)
Swim: 250-200-150-100-50 freestyle, progessive pace (:30r)
Warmdown: 5-10 minutes drill
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