WU: 4-5 x [100 freestyle -50 back - 50 breast]
Kick: 300 breast
Drill: 4 x 50 fs smooth
Swim: 30 min of 100s fs LCM on 1:40 sendoff
Rest: as you need
Sprint: 100 freestyle FAST (Goal: 59.99 or better)
Warmdown: 5-10 minutes drilling
Kick: 300 breast
Drill: 4 x 50 fs smooth
Swim: 30 min of 100s fs LCM on 1:40 sendoff
Rest: as you need
Sprint: 100 freestyle FAST (Goal: 59.99 or better)
Warmdown: 5-10 minutes drilling
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