WU: 800: alternate 50s drill & swim
Kick: 8 x 50: descend 1-4, 5-8 (:20r)
Sprint: 6 x 25 back: focus on constant hand movement & clean finishes (:30r)
Loosen: 200
Swim: 900 fs: each 3rd length backstroke
Swim: 9 x 100 fs: 1-3 steady, 4-6 descend, 7-9 steady (:20r)
WD: 10 minutes
Kick: 8 x 50: descend 1-4, 5-8 (:20r)
Sprint: 6 x 25 back: focus on constant hand movement & clean finishes (:30r)
Loosen: 200
Swim: 900 fs: each 3rd length backstroke
Swim: 9 x 100 fs: 1-3 steady, 4-6 descend, 7-9 steady (:20r)
WD: 10 minutes
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