WU: 4 x 200 fs, easy, work on form
Kick: 400 negative split
Sprint: 6 x 25 fly breathe each 3rd stroke (:30r)
Loosen: 200
Swim: 4 x [3 x 150 IM] 1-1-1-3, descending (:20r all the way
WD: 10 min
Kick: 400 negative split
Sprint: 6 x 25 fly breathe each 3rd stroke (:30r)
Loosen: 200
Swim: 4 x [3 x 150 IM] 1-1-1-3, descending (:20r all the way
WD: 10 min
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