WU: 800, ea 4th length scull
Kick: 400 your choice
Drill: 8 x 25 bk, combo 3-3-3-3 (3 single-arm strokes-3 alternating-3 single arm on the other side-3 alternating), focus on 90-degree elbow bend as your hands sweep past your shoulders.
Swim: 3 x
(300 fs, moderate
(200 fs, faster (5 sec faster per 100)
(100 fs faster yet (5 sec faster per 100)
(:30r all the way)
WD: as you need
Kick: 400 your choice
Drill: 8 x 25 bk, combo 3-3-3-3 (3 single-arm strokes-3 alternating-3 single arm on the other side-3 alternating), focus on 90-degree elbow bend as your hands sweep past your shoulders.
Swim: 3 x
(300 fs, moderate
(200 fs, faster (5 sec faster per 100)
(100 fs faster yet (5 sec faster per 100)
(:30r all the way)
WD: as you need
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