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