Warmup: 800, each 3rd length not fs
Drill: 12 x 25 back, one-arm (:15rest)
Sprint: 4 x 25 back, continuous hand movement (:30 rest)
Swim: 4 x [300 fs + 100 fs active rest], Best average, not descending! (on 8:00 interval - not less!)
Warmdown: 10 min
Drill: 12 x 25 back, one-arm (:15rest)
Sprint: 4 x 25 back, continuous hand movement (:30 rest)
Swim: 4 x [300 fs + 100 fs active rest], Best average, not descending! (on 8:00 interval - not less!)
Warmdown: 10 min
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