WU: 800, progressive by 200s
Kick: 300 dolphin, on back with fins
Drill: 6 x 25 breast, double pullouts, going as far as you can (:20r)
Swim: 4 x 100 easy (:15r)
Sprint: 12 x 50 fs, FAST (on 3:00)
Warmdown: 5-10 minutes drilling
Kick: 300 dolphin, on back with fins
Drill: 6 x 25 breast, double pullouts, going as far as you can (:20r)
Swim: 4 x 100 easy (:15r)
Sprint: 12 x 50 fs, FAST (on 3:00)
Warmdown: 5-10 minutes drilling
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