Warmup: 800 choice + 8 x 50 better effort (:15rest)
Kick: 400, mix it up
Sprint: 6 x 25 not fs FAST (:30 rest)
Swim: 3 x [3 x 200, 2 fs + 1 IM] (:20 rest all the way)
Warmdown: 10 minutes
Kick: 400, mix it up
Sprint: 6 x 25 not fs FAST (:30 rest)
Swim: 3 x [3 x 200, 2 fs + 1 IM] (:20 rest all the way)
Warmdown: 10 minutes
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