WU: 800, each 4th length scull
Kick: 3 x [75-50-25, progressive pace] (:15r)
Drill:10 x 25 back, single-arm combo 3-3-3-3 (:15r)
Swim: 2 x [4 x 250 fs, 3 steady moderate & 1 fast romp] (:30r)
Warmdown: 5-10 minutes drill
Kick: 3 x [75-50-25, progressive pace] (:15r)
Drill:10 x 25 back, single-arm combo 3-3-3-3 (:15r)
Swim: 2 x [4 x 250 fs, 3 steady moderate & 1 fast romp] (:30r)
Warmdown: 5-10 minutes drill
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